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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach with Salt	41%	8%	51%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Spinach with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.6% 104kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	13% 17g	21.6% 28g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	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	28.6% 11g	12% 4.54g	38g per day for Men 19-50 years
Protein	24% 13.5g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	264% 2377μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.4% 1.1mg	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	166% 662μg	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	49.4% 44.5mg	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	63% 9.43mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1866% 2239μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	61.7% 617mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	56.4% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	4.3% 171μg	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	202% 16mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	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	36.3% 254mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	62% 2114mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	93% 1388mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 414g	11.2% 415g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled Spinach with 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 Boiled Spinach with Salt vs Stewed Canned Tomatoes:

• 1 pound of Boiled Spinach with Salt has 58.2 times more Vitamin A, 2.1 times more Vitamin B1, 6.7 times more Vitamin B2, 1.3 times more Vitamin B5, 14.2 times more Vitamin B6, 29.2 times more Vitamin B9, 1.2 times more Vitamin C, 2.5 times more Vitamin E and 205.7 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 1.5 times more Vitamin B3 than Boiled and Drained Spinach with Salt.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Boiled and Drained Spinach 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 Boiled Spinach with Salt vs Stewed Canned Tomatoes:

• 1 pound of Boiled Spinach with Salt has 4 times more Calcium, 1.6 times more Copper, 2.7 times more Iron, 7.3 times more Magnesium, 15.8 times more Manganese, 2.8 times more Phosphorus, 2.3 times more Potassium, 2.5 times more Selenium, 1.4 times more Sodium and 4.5 times more Zinc than Stewed Canned Tomatoes.
• Both Boiled Spinach with Salt and Stewed Canned Tomatoes contain similar levels of 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 Boiled Spinach with Salt has 30.7 times more Omega 3, 2.4 times more Fiber and 3.3 times more Protein than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 1.7 times more Carbohydrate and 8.2 times more Sugars than Boiled and Drained Spinach with Salt.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Spinach with Salt as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy and Omega 6 in one pound.