Comparing Nutrients in 1 pound Boiled Chopped Or Leaf Frozen Spinach with Salt VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	5.3% 154kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	16.7% 21.8g	21.6% 28g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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	0.56% 0.41g	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	% 0.91g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 0.091g	g per day for Men 19-50 years
Fiber	44% 16.8g	12% 4.54g	38g per day for Men 19-50 years
Protein	32.5% 18g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	304% 2735μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	137% 549μg	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	11% 9.98mg	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	107% 16mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2044% 2453μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	69.4% 694mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	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	111% 8.9mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	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	32.4% 227mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	97% 1461mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 403g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach with Salt VS Stewed Canned Tomatoes 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 Stewed Canned Tomatoes 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 Stewed Canned Tomatoes:

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt has 67 times more Vitamin A, 1.7 times more Vitamin B1, 5 times more Vitamin B2, 8 times more Vitamin B6, 24.2 times more Vitamin B9, 4.3 times more Vitamin E and 225.3 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 1.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 3.6 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B5
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Boiled and Drained Chopped Or Leaf Frozen 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 Chopped Or Leaf Frozen Spinach with Salt vs Stewed Canned Tomatoes:

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt has 4.5 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 6.8 times more Magnesium, 12.2 times more Manganese, 2.5 times more Phosphorus, 1.5 times more Potassium, 9.2 times more Selenium, 1.5 times more Sodium and 2.9 times more Zinc than Stewed Canned Tomatoes.
• Both Boiled Chopped Or Leaf Frozen 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 Chopped Or Leaf Frozen Spinach with Salt has 28.7 times more Omega 3, 3.7 times more Fiber and 4.4 times more Protein than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 1.3 times more Carbohydrate, 6.9 times more Sugars and 20.9 times more Fructose than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy and Omega 6 in one pound.