Comparing Nutrients in 1 pound Boiled Spinach VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Boiled Spinach	Tomato Paste	Recommended Dietary Allowance
Energy	3.6% 104kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	66% 85.8g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	28.6% 11g	49% 18.6g	38g per day for Men 19-50 years
Protein	24% 13.5g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Tomato Paste	Recommended Dietary Allowance
Vitamin A	264% 2377μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.4% 1.1mg	75.4% 0.98mg	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	13.6% 54.4μg	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	110% 99mg	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	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1866% 2239μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Tomato Paste	Recommended Dietary Allowance
Calcium	61.7% 617mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	184% 1.66mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	59.6% 1.37mg	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	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	62% 2114mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	21% 318mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11% 414g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach VS Tomato Paste per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Spinach vs Tomato Paste:

• 1 pound of Boiled Spinach has 6.9 times more Vitamin A, 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 12.2 times more Vitamin B9 and 43.3 times more Vitamin K than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 6.3 times more Vitamin B3, 2.2 times more Vitamin C and 2.1 times more Vitamin E than Boiled and Drained Spinach.
• Both Boiled Spinach and Tomato Paste provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• Both Boiled and Drained Spinach as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spinach vs Tomato Paste:

• 1 pound of Boiled Spinach has 3.8 times more Calcium, 2.1 times more Magnesium, 3.1 times more Manganese, 1.2 times more Zinc and 1.2 times more Water than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 2.1 times more Copper, 1.5 times more Phosphorus, 2.2 times more Potassium and 3.5 times more Selenium than Boiled and Drained Spinach.
• Both Boiled Spinach and Tomato Paste contain similar levels of Iron and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spinach has 13.1 times more Omega 3 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 3.6 times more Energy, 5 times more Carbohydrate, 28.3 times more Sugars, 1.7 times more Fiber and 1.5 times more Protein than Boiled and Drained Spinach.
• 1 pound of Boiled Spinach provide inadequate amounts of Energy
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3
• Both Boiled and Drained Spinach as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in one pound.