Comparing Nutrients in 1 pound Cooked Malabar Spinach VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Cooked Malabar Spinach	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	3.6% 104kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	3.65% 3.54g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	NA	0.77% 0.13g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	NA	38g per day for Men 19-50 years
Protein	24% 13.5g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	29.2% 263μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	56.2% 562mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	45.4% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	14.7% 1.18mg	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	26% 0.6mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	34% 1161mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	5.36% 0.59mg	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 Canned Tomatoes with Green Chilies per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Malabar Spinach versus 1 lb of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Malabar Spinach vs Canned Tomatoes with Green Chilies:

• 1 pound of Cooked Malabar Spinach has 2.9 times more Vitamin A, 3.1 times more Vitamin B1, 6.8 times more Vitamin B2, 1.2 times more Vitamin B3 and 12.7 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• Both Cooked Malabar Spinach and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin C per one pound.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Cooked Malabar Spinach as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Malabar Spinach vs Canned Tomatoes with Green Chilies:

• 1 pound of Cooked Malabar Spinach has 6.2 times more Calcium, 1.2 times more Copper, 5.7 times more Iron, 4.4 times more Magnesium, 1.9 times more Manganese, 2.6 times more Phosphorus, 2.4 times more Potassium and 2.3 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 7.3 times more Sodium than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Canned Tomatoes with Green Chilies contain similar levels of Water per one pound.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Cooked Malabar Spinach as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Malabar Spinach has 4.3 times more Protein than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 1.3 times more Carbohydrate than Cooked Malabar Spinach.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Protein
• Both Cooked Malabar Spinach as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy in one pound.