Comparing Nutrients in 1 pound Canned Spinach with Liquids and Salt VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids and Salt	36%	14%	50%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Canned Spinach with Liquids and Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	2.97% 86kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	1.97% 0.34g	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	21.6% 28g	130g per day for Men 19-50 years
Sugars	2.06% 1.5g	22% 16g	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	11.8% 8.53g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	19% 7.26g	12% 4.54g	38g per day for Men 19-50 years
Protein	17% 9.57g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids and Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	204% 1833μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.45% 0.17mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	5.93% 0.077mg	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	5.67% 22.7μg	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	40% 36mg	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	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1439% 1727μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids and Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	37.6% 376mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	56.4% 0.51mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	11.6% 0.27mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	96% 1447mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.4% 423g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Spinach with Liquids and Salt VS Stewed Canned Tomatoes per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Spinach with Liquids and Salt vs Stewed Canned Tomatoes:

• 1 pound of Canned Spinach with Liquids and Salt has 44.9 times more Vitamin A, 3 times more Vitamin B2, 4.7 times more Vitamin B6, 11.6 times more Vitamin B9, 1.7 times more Vitamin C, 1.9 times more Vitamin E and 158.7 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 2.6 times more Vitamin B1, 2.6 times more Vitamin B3 and 3 times more Vitamin B5 than Canned Spinach Solids and Liquids with Salt.
• 1 pound of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Canned Spinach Solids and Liquids with Salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Spinach with Liquids and Salt vs Stewed Canned Tomatoes:

• 1 pound of Canned Spinach with Liquids and Salt has 2.4 times more Calcium, 4.7 times more Magnesium, 8.4 times more Manganese, 1.6 times more Phosphorus, 2 times more Selenium, 1.4 times more Sodium and 2.5 times more Zinc than Stewed Canned Tomatoes.
• Both Canned Spinach with Liquids and Salt and Stewed Canned Tomatoes contain similar levels of Copper, Iron, Potassium and Water per one pound.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Spinach with Liquids and Salt has 40.7 times more Omega 3, 1.6 times more Fiber and 2.3 times more Protein than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 2.1 times more Carbohydrate and 10.7 times more Sugars than Canned Spinach Solids and Liquids with Salt.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Canned Spinach Solids and Liquids with Salt as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy and Omega 6 in one pound.