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

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled New Zealand Spinach	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	1.88% 54.4kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	2.6% 0.44g	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% 15.7g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.08mg	38.7% 0.5mg	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	9.07% 36.3μg	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	63.5% 57mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1104% 1324μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	21.8% 218mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	10.8% 45.4mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	13.6% 463mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11.6% 430g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled New Zealand Spinach vs Tomatoes in Juice with Salt:

• Boiled and Drained New Zealand Spinach has 1.9 times more Vitamin B2, 2.2 times more Vitamin B5, 2.1 times more Vitamin B6, 1.3 times more Vitamin C, 2.1 times more Vitamin E and 112.3 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 19.2 times more Vitamin B1 and 1.8 times more Vitamin B3 than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B9 per 1 lb.
• Both Boiled and Drained New Zealand Spinach as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled New Zealand Spinach vs Tomatoes in Juice with Salt:

• Boiled and Drained New Zealand Spinach has 1.5 times more Calcium, 1.5 times more Copper, 3.2 times more Magnesium, 7.7 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Selenium and 2.6 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.9 times more Potassium than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Iron, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained New Zealand Spinach has 14 times more Omega 3 and 1.6 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.6 times more Carbohydrate, 10.2 times more Sugars and 1.4 times more Fiber than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.