Comparing Nutrients in 1 pound Frozen Spinach VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Frozen Spinach	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	4.54% 132kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	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	14.7% 19g	21.6% 28g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	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	1.13% 0.82g	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	% 1.1g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0.091g	g per day for Men 19-50 years
Fiber	34.6% 13g	12% 4.54g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	295% 2658μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	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	164% 658μg	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	27.7% 25mg	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	87.7% 13mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1406% 1687μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	58.5% 585mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	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	107% 8.57mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	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	31.8% 222mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 409g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Spinach vs Stewed Canned Tomatoes:

• Unprepared Frozen Spinach has 65.1 times more Vitamin A, 2 times more Vitamin B1, 6.4 times more Vitamin B2, 10.1 times more Vitamin B6, 29 times more Vitamin B9, 3.5 times more Vitamin E and 155 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.4 times more Vitamin B3 and 1.4 times more Vitamin C than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B5 per 1 lb.
• Both Unprepared Frozen Spinach as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Spinach vs Stewed Canned Tomatoes:

• Unprepared Frozen Spinach has 3.8 times more Calcium, 1.3 times more Copper, 1.4 times more Iron, 6.3 times more Magnesium, 11.9 times more Manganese, 2.5 times more Phosphorus, 1.7 times more Potassium, 10 times more Selenium and 3.3 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3 times more Sodium than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Stewed Canned Ripe Red Tomatoes have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Unprepared Frozen Spinach has 27.3 times more Omega 3, 2.9 times more Fiber and 4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.5 times more Carbohydrate, 5.4 times more Sugars and 10.4 times more Fructose than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy per 1 lb.
• Both Unprepared Frozen Spinach as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.