Comparing Nutrients in 1 pound Boiled Chopped Or Leaf Frozen Spinach with Salt VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Tomato Paste	Recommended Dietary Allowance
Energy	5.3% 154kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	16.7% 21.8g	66% 85.8g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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	0.56% 0.41g	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	% 0.91g	% 26g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 1.36g	g per day for Men 19-50 years
Fiber	44% 16.8g	49% 18.6g	38g per day for Men 19-50 years
Protein	32.5% 18g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Tomato Paste	Recommended Dietary Allowance
Vitamin A	304% 2735μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	137% 549μg	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	11% 9.98mg	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	107% 16mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2044% 2453μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Tomato Paste	Recommended Dietary Allowance
Calcium	69.4% 694mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	184% 1.66mg	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	111% 8.9mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	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	32.4% 227mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	97% 1461mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11% 403g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach with Salt VS Tomato Paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Chopped Or Leaf Frozen Spinach with Salt 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 Chopped Or Leaf Frozen Spinach with Salt vs Tomato Paste:

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt has 7.9 times more Vitamin A, 1.3 times more Vitamin B1, 10.1 times more Vitamin B9 and 47.4 times more Vitamin K than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.6 times more Vitamin B6 and 10 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Tomato Paste provide similar amounts of Vitamin B2 and Vitamin E per one pound.
• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt 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 Chopped Or Leaf Frozen Spinach with Salt vs Tomato Paste:

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt has 4.3 times more Calcium, 2 times more Magnesium, 2.4 times more Manganese, 5.5 times more Sodium and 1.2 times more Water than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 2.3 times more Copper, 1.5 times more Iron, 1.7 times more Phosphorus, 3.4 times more Potassium and 1.3 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Tomato Paste contain similar levels of Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt has 12.3 times more Omega 3 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 2.4 times more Energy, 3.9 times more Carbohydrate, 23.9 times more Sugars and 65 times more Fructose than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Tomato Paste offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt provide inadequate amounts of Energy
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in one pound.