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

Macros Ratio

	Protein	Fat	Carbs
Mustard Spinach	32%	10%	58%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Mustard Spinach	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	3.44% 100kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	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	13.6% 17.7g	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	33.4% 12.7g	NA	38g per day for Men 19-50 years
Protein	18% 9.98g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Mustard Spinach	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	249% 2245μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	180% 721μg	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	655% 590mg	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

	Mustard Spinach	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	95% 953mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	85% 6.8mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	80.3% 1.85mg	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	18% 127mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	60% 2037mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Mustard Spinach VS Canned Tomatoes with Green Chilies per 1 lb

Compare the macro and micronutrient content in 1 lb of Mustard 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 Mustard Spinach vs Canned Tomatoes with Green Chilies:

• 1 pound of Mustard Spinach has 24.8 times more Vitamin A, 2 times more Vitamin B1, 4.9 times more Vitamin B2, 1.2 times more Vitamin B5, 1.5 times more Vitamin B6, 17.7 times more Vitamin B9 and 21 times more Vitamin C than Canned Tomatoes with Green Chilies.
• Both Mustard Spinach and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Mustard 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 Mustard Spinach vs Canned Tomatoes with Green Chilies:

• 1 pound of Mustard Spinach has 10.5 times more Calcium, 5.8 times more Iron, 3.1 times more Manganese, 2 times more Phosphorus and 4.2 times more Potassium than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 19.1 times more Sodium than Raw Mustard Spinach.
• Both Mustard Spinach and Canned Tomatoes with Green Chilies contain similar levels of Copper, Magnesium and Water per one pound.
• Both Raw Mustard Spinach as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Mustard Spinach has 3.2 times more Protein than Canned Tomatoes with Green Chilies.
• Both Mustard Spinach and Canned Tomatoes with Green Chilies offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Protein
• Both Raw Mustard Spinach as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.