Comparing Nutrients in 1 pound Spinach VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Spinach	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.6% 104kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	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	12.7% 16.5g	21.6% 28g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	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	0.94% 0.68g	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	% 0.5g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0.091g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	12% 4.54g	38g per day for Men 19-50 years
Protein	23% 13g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Spinach	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	236% 2127μg	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	66% 0.86mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.9% 0.29mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	5.93% 0.077mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	64.3% 19.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	220% 880μg	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	142% 127mg	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	61.4% 9.2mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1825% 2190μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	45% 449mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	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	154% 12.3mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	85.3% 358mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	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	74.4% 2531mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	24% 358mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Stewed Canned Tomatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Spinach 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 Spinach vs Stewed Canned Tomatoes:

• 1 pound of Spinach has 52.1 times more Vitamin A, 1.7 times more Vitamin B1, 5.4 times more Vitamin B2, 11.5 times more Vitamin B6, 38.8 times more Vitamin B9, 3.6 times more Vitamin C, 2.4 times more Vitamin E and 201.2 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 1.8 times more Vitamin B5 than Raw Spinach.
• Both Spinach and Stewed Canned Tomatoes provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Spinach have insufficient amounts of Vitamin B5
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Raw Spinach 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 Spinach vs Stewed Canned Tomatoes:

• 1 pound of Spinach has 2.9 times more Calcium, 2 times more Iron, 6.6 times more Magnesium, 15.2 times more Manganese, 2.5 times more Phosphorus, 2.7 times more Potassium and 3.1 times more Zinc than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 2.8 times more Sodium than Raw Spinach.
• Both Spinach and Stewed Canned Tomatoes contain similar levels of Copper and Water per one pound.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Raw Spinach as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Spinach has 46 times more Omega 3, 2.2 times more Fiber and 3.1 times more Protein than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 1.7 times more Carbohydrate, 8.4 times more Sugars and 12.5 times more Fructose than Raw Spinach.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Raw Spinach as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy and Omega 6 in one pound.