Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Tomatoes in Juice with Salt	Canned Spinach	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	50.5% 0.81g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	12% 15.4g	130g per day for Men 19-50 years
Sugars	16% 11.6g	2.5% 1.8g	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	8.2% 5.94g	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	% 5.62g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	28.6% 11g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Canned Spinach	Recommended Dietary Allowance
Vitamin A	10% 91μg	247% 2223μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	35% 0.45mg	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	9.07% 36.3μg	111% 445μg	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	63.5% 57mg	72% 65mg	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	18% 2.68mg	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	1745% 2094μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Canned Spinach	Recommended Dietary Allowance
Calcium	15% 150mg	57.6% 576mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	32.3% 2.6mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	82% 345mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	118% 2.7mg	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	11% 77mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	46% 1569mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11.6% 430g	11.3% 416g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Canned Spinach per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes in Juice with Salt versus 1 lb of Canned Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomatoes in Juice with Salt vs Canned Spinach:

• 1 pound of Tomatoes in Juice with Salt has 35.9 times more Vitamin B1, 1.8 times more Vitamin B3 and 2.5 times more Vitamin B5 than Canned Spinach.
• While 1 lb of Canned Spinach, Solids with Salt contains 24.5 times more Vitamin A, 2.5 times more Vitamin B2, 12.3 times more Vitamin B9, 3.3 times more Vitamin E and 177.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Canned Spinach provide similar amounts of Vitamin B6 and Vitamin C per one pound.
• 1 pound of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes in Juice with Salt vs Canned Spinach:

• 1 lb of Canned Spinach, Solids with Salt contains 3.8 times more Calcium, 3.5 times more Copper, 4 times more Iron, 7.6 times more Magnesium, 8.8 times more Manganese, 2.6 times more Phosphorus, 1.8 times more Potassium, 2 times more Selenium, 2.8 times more Sodium and 3.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Canned Spinach contain similar levels of Water per one pound.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomatoes in Juice with Salt has 6.4 times more Sugars than Canned Spinach.
• While 1 lb of Canned Spinach, Solids with Salt contains 44.5 times more Omega 3, 1.3 times more Fiber and 3.6 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Canned Spinach offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Spinach, Solids with Salt provide inadequate amounts of Energy and Omega 6 in one pound.