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

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Canned Spinach with Liquids	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	2.97% 86kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	10% 13.2g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	2.06% 1.5g	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	26.3% 9.98g	NA	38g per day for Men 19-50 years
Protein	17% 9.57g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	204% 1833μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.45% 0.17mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	65.8% 263μg	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	68% 61.2mg	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	48.4% 7.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1439% 1727μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	37.6% 376mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	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	89.6% 7.17mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	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	20.7% 145mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11.4% 423g	11.6% 427g	3700g per day for Men 19-50 years

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

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

• 1 pound of Canned Spinach with Liquids has 20.2 times more Vitamin A, 5.6 times more Vitamin B2, 6.4 times more Vitamin B9 and 2.2 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 1.9 times more Vitamin B1, 2.4 times more Vitamin B3, 3.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Canned Spinach Solids and Liquids.
• 1 pound of Canned Spinach with Liquids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Canned Spinach Solids and Liquids 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 Canned Spinach with Liquids vs Canned Tomatoes with Green Chilies:

• 1 pound of Canned Spinach with Liquids has 4.2 times more Calcium, 1.3 times more Copper, 6.1 times more Iron, 5.1 times more Magnesium, 3.7 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Potassium, 3 times more Selenium and 3.2 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 5.3 times more Sodium than Canned Spinach Solids and Liquids.
• Both Canned Spinach with Liquids 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 Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Spinach with Liquids has 122 times more Omega 3 and 3.1 times more Protein than Canned Tomatoes with Green Chilies.
• Both Canned Spinach with Liquids 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 Omega 3 and Protein
• Both Canned Spinach Solids and Liquids as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy and Omega 6 in one pound.