Comparing Nutrients in 1 pound Boiled New Zealand Spinach VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Boiled New Zealand Spinach	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	1.88% 54.4kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	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	7.43% 9.66g	12.3% 16g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	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	16.7% 6.35g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.08mg	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	9.07% 36.3μg	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	80.6% 72.6mg	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	37% 5.58mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1104% 1324μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	21.8% 218mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	37.4% 3mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	14.3% 100mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	13.6% 463mg	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	32.4% 485mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.6% 430g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled New Zealand Spinach VS Tomato Juice with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled New Zealand 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 Boiled New Zealand Spinach vs Tomato Juice with Salt:

• 1 pound of Boiled New Zealand Spinach has 1.4 times more Vitamin B2, 3.4 times more Vitamin B6, 3.8 times more Vitamin E and 127 times more Vitamin K than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 3.3 times more Vitamin B1, 1.7 times more Vitamin B3, 2.5 times more Vitamin B9 and 4.4 times more Vitamin C than Boiled and Drained New Zealand Spinach.
• 1 pound of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Boiled and Drained New Zealand 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 Boiled New Zealand Spinach vs Tomato Juice with Salt:

• 1 pound of Boiled New Zealand Spinach has 4.8 times more Calcium, 1.8 times more Copper, 1.7 times more Iron, 2.9 times more Magnesium, 7.7 times more Manganese and 2.8 times more Zinc than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 2.1 times more Potassium and 2.4 times more Sodium than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Tomato Juice with Salt contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained New Zealand 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 Boiled New Zealand Spinach has 11.2 times more Omega 3, 3.5 times more Fiber and 1.5 times more Protein than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 1.7 times more Carbohydrate and 10.3 times more Sugars than Boiled and Drained New Zealand Spinach.
• 1 pound of Boiled New Zealand Spinach provide inadequate amounts of Carbohydrate
• 1 pound of Tomato Juice with Salt provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained New Zealand Spinach as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy and Omega 6 in one pound.