Comparing Nutrients in 1 pound Tomato Paste VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Tomato Paste	Boiled Spinach	Recommended Dietary Allowance
Energy	13% 372kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	13% 17g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	2.7% 1.95g	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	36.6% 26.5g	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	% 26g	NA	g per day for Men 19-50 years
Sucrose	% 1.36g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	28.6% 11g	38g per day for Men 19-50 years
Protein	35% 19.6g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	264% 2377μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	84.4% 1.1mg	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	13.6% 54.4μg	166% 662μg	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	110% 99mg	49.4% 44.5mg	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	130% 19.5mg	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	1866% 2239μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Boiled Spinach	Recommended Dietary Allowance
Calcium	16.3% 163mg	61.7% 617mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	87.7% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.3% 171μg	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	169% 13.5mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	184% 4.24mg	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	53.8% 376mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	62% 2114mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	21% 318mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	31.3% 3.45mg	11mg per day for Men 19-50 years
Water	9% 333g	11% 414g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Boiled Spinach per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomato Paste versus 1 lb of Boiled Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomato Paste vs Boiled Spinach:

• 1 pound of Tomato Paste has 6.3 times more Vitamin B3, 2.2 times more Vitamin C and 2.1 times more Vitamin E than Boiled Spinach.
• While 1 lb of Boiled and Drained Spinach contains 6.9 times more Vitamin A, 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 12.2 times more Vitamin B9 and 43.3 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Boiled Spinach provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• Both Canned Tomato Paste as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Paste vs Boiled Spinach:

• 1 pound of Tomato Paste has 2.1 times more Copper, 1.5 times more Phosphorus, 2.2 times more Potassium and 3.5 times more Selenium than Boiled Spinach.
• While 1 lb of Boiled and Drained Spinach contains 3.8 times more Calcium, 2.1 times more Magnesium and 3.1 times more Manganese than Canned Tomato Paste.
• Both Tomato Paste and Boiled Spinach contain similar levels of Iron, Sodium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Paste has 3.6 times more Energy, 5 times more Carbohydrate, 28.3 times more Sugars, 1.7 times more Fiber and 1.5 times more Protein than Boiled Spinach.
• While 1 lb of Boiled and Drained Spinach contains 13.1 times more Omega 3 than Canned Tomato Paste.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3
• 1 pound of Boiled Spinach provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Boiled and Drained Spinach provide inadequate amounts of Omega 6 in one pound.