Comparing Nutrients in 1 pound Tomatoes VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Tomatoes	Canned Spinach	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	50.5% 0.81g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	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	13.6% 17.6g	12% 15.4g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	28.6% 11g	38g per day for Men 19-50 years
Protein	7.13% 4g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Spinach	Recommended Dietary Allowance
Vitamin A	21% 191μg	247% 2223μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	1745% 2094μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Spinach	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	57.6% 576mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	82% 345mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	46% 1569mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11.3% 416g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 2.3 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.9 times more Vitamin B5 than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 11.7 times more Vitamin A, 7.3 times more Vitamin B2, 1.3 times more Vitamin B6, 6.5 times more Vitamin B9, 3.6 times more Vitamin E and 58.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Spinach, Solids with Salt have similar amounts of Vitamin C per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Canned Spinach:

• Canned Spinach, Solids with Salt contain 12.7 times more Calcium, 3.1 times more Copper, 8.5 times more Iron, 6.9 times more Magnesium, 5.2 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium, more Selenium, 64.4 times more Sodium and 2.7 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Spinach, Solids with Salt have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 6.6 times more Sugars than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 59.3 times more Omega 3, 2 times more Fiber and 3.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Spinach, Solids with Salt have similar amounts of Carbohydrate per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Canned Spinach, Solids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.