Comparing Nutrients in 1 pound Cooked Malabar Spinach VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Cooked Malabar Spinach	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	3.6% 104kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.46% 12.3g	12.3% 16g	130g per day for Men 19-50 years
Sugars	NA	16% 11.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	8.32% 6.03g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25% 9.53g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	24% 13.5g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	29.2% 263μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	129% 517μg	22.7% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.7% 26.8mg	353% 318mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	56.2% 562mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	84% 6.7mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	13.4% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	23.3% 163mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	34% 1161mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Malabar Spinach VS Tomato Juice with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Malabar Spinach versus 1 lb of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Malabar Spinach vs Tomato Juice with Salt:

• 1 pound of Cooked Malabar Spinach has 2.5 times more Vitamin A, 1.7 times more Vitamin B2, 1.2 times more Vitamin B6 and 5.7 times more Vitamin B9 than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 11.9 times more Vitamin C than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Tomato Juice with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• Both Cooked Malabar Spinach as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Malabar Spinach vs Tomato Juice with Salt:

• 1 pound of Cooked Malabar Spinach has 12.4 times more Calcium, 2.6 times more Copper, 3.8 times more Iron, 4.4 times more Magnesium, 3.8 times more Manganese, 1.9 times more Phosphorus and 2.7 times more Zinc than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 4.6 times more Sodium than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Tomato Juice with Salt contain similar levels of Potassium and Water per one pound.
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Cooked Malabar Spinach as well as Canned Tomato Juice with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Malabar Spinach has 5.3 times more Fiber and 3.5 times more Protein than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 1.3 times more Carbohydrate than Cooked Malabar Spinach.
• 1 pound of Tomato Juice with Salt provide inadequate amounts of Fiber and Protein
• Both Cooked Malabar Spinach as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy in one pound.