Comparing Nutrients in 1 pound Vinespinach VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Vinespinach	31%	11%	58%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Vinespinach	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	2.97% 86kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	NA	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	12% 15.7g	130g per day for Men 19-50 years
Sugars	NA	16% 11.6g	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	NA	8.2% 5.94g	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	NA	% 5.62g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	22.7% 8.6g	38g per day for Men 19-50 years
Protein	14.6% 8.16g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Vinespinach	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	202% 1814μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	38.7% 0.5mg	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	159% 635μg	9.07% 36.3μg	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	514% 463mg	63.5% 57mg	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	NA	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vinespinach	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	49.4% 494mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	68% 5.44mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	13.4% 0.31mg	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	33.7% 236mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	68% 2313mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11.6% 430g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Vinespinach has 20 times more Vitamin A, 2.8 times more Vitamin B2, 2.2 times more Vitamin B6, 17.5 times more Vitamin B9 and 8.1 times more Vitamin C than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 11.5 times more Vitamin B1, 1.4 times more Vitamin B3 and 2.2 times more Vitamin B5 than Raw Vinespinach.
• 1 pound of Vinespinach have insufficient amounts of Vitamin B5
• Both Raw Vinespinach as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Vinespinach has 3.3 times more Calcium, 2.1 times more Copper, 2.1 times more Iron, 6.5 times more Magnesium, 10.8 times more Manganese, 3.1 times more Phosphorus, 2.7 times more Potassium and 3.6 times more Zinc than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 4.8 times more Sodium than Raw Vinespinach.
• Both Vinespinach and Tomatoes in Juice with Salt contain similar levels of Water per one pound.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Raw Vinespinach as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Vinespinach has 2.3 times more Protein than Tomatoes in Juice with Salt.
• Both Vinespinach and Tomatoes in Juice with Salt offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Protein
• Both Raw Vinespinach as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Energy in one pound.