Comparing Nutrients in 300 calories Boiled Chopped Or Leaf Frozen Spinach with Salt VS Tomato Juice with Salt

Weight per 300 calories

• Boiled Chopped Or Leaf Frozen Spinach with Salt: 882g
• Tomato Juice with Salt: 1765g

Boiled Chopped Or Leaf Frozen Spinach with Salt has 2 times more energy per 100g than Tomato Juice with Salt. It has low energy density when compared to other foods. Canned Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Chopped Or Leaf Frozen Spinach with Salt or Tomato Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.68g	5.28% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	47.4% 0.76g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.6% 42.4g	48% 62.3g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	62.8% 45.5g	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	1.1% 0.79g	32.4% 23.5g	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	% 1.76g	% 22g	g per day for Men 19-50 years
Sucrose	% 1.85g	% 0g	g per day for Men 19-50 years
Fiber	86% 32.6g	18.6% 7.06g	38g per day for Men 19-50 years
Protein	63% 35.4g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	591% 5321μg	45% 406μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.4% 0.69mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.87mg	74.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	95% 1.24mg	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	267% 1068μg	88.2% 353μg	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	21.6% 19.4mg	1375% 1237mg	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	208% 31.2mg	37.6% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3976% 4771μg	34% 40.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	135% 1350mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	158% 1.42mg	82.4% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.04% 122μg	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	216% 17.3mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	172% 724mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	275% 6.33mg	52% 1.2mg	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	63% 441mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	78.4% 2665mg	113% 3829mg	3400mg per day for Men 19-50 years
Selenium	88.2% 48.5μg	16% 8.82μg	55μg per day for Men 19-50 years
Sodium	189% 2841mg	298% 4465mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.32mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	21.2% 785g	45% 1663g	3700g per day for Men 19-50 years

Boiled Chopped Or Leaf Frozen Spinach With Salt VS Tomato Juice With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Chopped Or Leaf Frozen Spinach with Salt or Tomato Juice with Salt?

Lets compare vitamin content per 300 calories of Boiled Chopped Or Leaf Frozen Spinach with Salt vs Tomato Juice with Salt:

• 300 calories of Boiled Chopped Or Leaf Frozen Spinach with Salt have 13.1 times more Vitamin A, 3 times more Vitamin B9, 5.5 times more Vitamin E and 117.5 times more Vitamin K than Tomato Juice with Salt.
• While 300 kcal of Canned Tomato Juice with Salt contain 2.6 times more Vitamin B1, 3.1 times more Vitamin B3 and 63.7 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Tomato Juice with Salt provide similar amounts of Vitamin B2 and Vitamin B6 per 300 calories.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Chopped Or Leaf Frozen Spinach with Salt vs Tomato Juice with Salt:

• 300 calories of Boiled Chopped Or Leaf Frozen Spinach with Salt have 7.7 times more Calcium, 1.9 times more Copper, 2.5 times more Iron, 3.7 times more Magnesium, 5.3 times more Manganese, 1.3 times more Phosphorus, 5.5 times more Selenium and 2.2 times more Zinc than Tomato Juice with Salt.
• While 300 kcal of Canned Tomato Juice with Salt contain 1.4 times more Potassium, 1.6 times more Sodium and 2.1 times more Water than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Chopped Or Leaf Frozen Spinach with Salt have 1.5 times more Fat, 8.6 times more Omega 3, 4.6 times more Fiber and 2.4 times more Protein than Tomato Juice with Salt.
• While 300 kcal of Canned Tomato Juice with Salt contain 1.5 times more Carbohydrate, 10.1 times more Sugars and 29.6 times more Fructose than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Tomato Juice with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Tomato Juice with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 6 in 300 calories.