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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	5.3% 154kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.77% 0.13g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	44% 16.8g	NA	38g per day for Men 19-50 years
Protein	32.5% 18g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	304% 2735μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2044% 2453μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	69.4% 694mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	45.4% 0.41mg	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	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	26% 0.6mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	97% 1461mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11% 403g	11.6% 427g	3700g per day for Men 19-50 years

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

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt has 30.2 times more Vitamin A, 2.3 times more Vitamin B1, 9.3 times more Vitamin B2, 1.3 times more Vitamin B6 and 13.4 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 1.5 times more Vitamin B3, 2 times more Vitamin B5 and 2.8 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 Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Canned Red Ripe Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies:

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt has 7.7 times more Calcium, 1.8 times more Copper, 7.5 times more Iron, 7.5 times more Magnesium, 5.4 times more Manganese, 3.6 times more Phosphorus, 2.8 times more Potassium, 13.8 times more Selenium and 3.8 times more Zinc than Canned Tomatoes with Green Chilies.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Canned Tomatoes with Green Chilies contain similar levels of Sodium and Water per one pound.
• 1 pound of Canned Tomatoes with Green Chilies 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 86 times more Omega 3, 1.3 times more Carbohydrate and 5.8 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy and Omega 6 in one pound.