Comparing Nutrients in 1 pound Canned Spinach with Liquids VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Canned Spinach with Liquids	Tomato Powder	Recommended Dietary Allowance
Energy	2.97% 86kcal	47.2% 1370kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	4.56% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13.2g	261% 339g	130g per day for Men 19-50 years
Sugars	2.06% 1.5g	275% 199g	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	26.3% 9.98g	197% 75g	38g per day for Men 19-50 years
Protein	17% 9.57g	105% 58.6g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Tomato Powder	Recommended Dietary Allowance
Vitamin A	204% 1833μg	434% 3910μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	345% 4.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	266% 3.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	259% 41.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.45% 0.17mg	341% 17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	159% 2.07mg	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	65.8% 263μg	136% 544μg	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	68% 61.2mg	588% 529mg	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	48.4% 7.26mg	370% 55.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1439% 1727μg	184% 221μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Tomato Powder	Recommended Dietary Allowance
Calcium	37.6% 376mg	75.3% 753mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	625% 5.63mg	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	89.6% 7.17mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	192% 807mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	385% 8.85mg	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	20.7% 145mg	191% 1338mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	257% 8741mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	40.5% 608mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	70.5% 7.76mg	11mg per day for Men 19-50 years
Water	11.4% 423g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Spinach with Liquids VS Tomato Powder per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Spinach with Liquids versus 1 lb of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Spinach with Liquids vs Tomato Powder:

• 1 pound of Canned Spinach with Liquids has 7.8 times more Vitamin K than Tomato Powder.
• While 1 lb of Tomato Powder contains 2.1 times more Vitamin A, 50.7 times more Vitamin B1, 7.2 times more Vitamin B2, 33.7 times more Vitamin B3, 98.9 times more Vitamin B5, 5.7 times more Vitamin B6, 2.1 times more Vitamin B9, 8.6 times more Vitamin C and 7.7 times more Vitamin E than Canned Spinach Solids and Liquids.
• 1 pound of Canned Spinach with Liquids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Canned Spinach Solids and Liquids as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Spinach with Liquids vs Tomato Powder:

• 1 pound of Canned Spinach with Liquids has 30.5 times more Water than Tomato Powder.
• While 1 lb of Tomato Powder contains 2 times more Calcium, 10.7 times more Copper, 2.9 times more Iron, 3.2 times more Magnesium, 4 times more Manganese, 9.2 times more Phosphorus, 8.4 times more Potassium, 4.4 times more Selenium, 1.8 times more Sodium and 4.1 times more Zinc than Canned Spinach Solids and Liquids.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Spinach with Liquids has 17.4 times more Omega 3 than Tomato Powder.
• While 1 lb of Tomato Powder contains 15.9 times more Energy, 25.6 times more Carbohydrate, 133 times more Sugars, 7.5 times more Fiber and 6.1 times more Protein than Canned Spinach Solids and Liquids.
• 1 pound of Canned Spinach with Liquids provide inadequate amounts of Energy
• 1 pound of Tomato Powder provide inadequate amounts of Omega 3
• Both Canned Spinach Solids and Liquids as well as Tomato Powder provide inadequate amounts of Omega 6 in one pound.