Comparing Nutrients in 500 calories Tomato Juice with Salt VS Canned Spinach with Liquids and Salt

Weight per 500 calories

• Tomato Juice with Salt: 2941g
• Canned Spinach with Liquids and Salt: 2632g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Tomato Juice with Salt or Canned Spinach with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Tomato Juice with Salt	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	10% 9.74g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	4.93% 1.58g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	201% 3.2g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	3.56% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	59% 77g	130g per day for Men 19-50 years
Sugars	105% 76g	12% 8.7g	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	54% 39g	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	% 36.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	111% 42g	38g per day for Men 19-50 years
Protein	44.6% 25g	99% 55.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	75% 676μg	1181% 10632μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 19.8mg	44.6% 7.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	162% 2.1mg	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	147% 588μg	382% 1526μg	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	2291% 2062mg	395% 355mg	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	62.7% 9.4mg	281% 42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.4% 67.6μg	8351% 10021μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	29.4% 294mg	218% 2184mg	1000mg per day for Men 19-50 years
Copper	137% 1.24mg	339% 3.05mg	0.9mg per day for Men 19-50 years
Fluoride	5.07% 203μg	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	143% 11.5mg	520% 41.6mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	564% 13mg	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	80% 559mg	120% 842mg	700mg per day for Men 19-50 years
Potassium	188% 6382mg	178% 6053mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	57.4% 31.6μg	55μg per day for Men 19-50 years
Sodium	496% 7441mg	560% 8395mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.24mg	100% 11mg	11mg per day for Men 19-50 years
Water	75% 2772g	66.3% 2453g	3700g per day for Men 19-50 years

Tomato Juice With Salt VS Canned Spinach With Liquids And Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Juice with Salt or Canned Spinach with Liquids and Salt?

Lets compare vitamin content per 500 calories of Tomato Juice with Salt vs Canned Spinach with Liquids and Salt:

• 500 calories of Tomato Juice with Salt have 6.2 times more Vitamin B1, 2.8 times more Vitamin B3 and 5.8 times more Vitamin C than Canned Spinach with Liquids and Salt.
• While 500 kcal of Canned Spinach Solids and Liquids with Salt contain 15.7 times more Vitamin A, 2.6 times more Vitamin B9, 4.5 times more Vitamin E and 148.1 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Canned Spinach with Liquids and Salt provide similar amounts of Vitamin B2 and Vitamin B6 per 500 calories.
• Both Canned Tomato Juice with Salt as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Juice with Salt vs Canned Spinach with Liquids and Salt:

• 500 kcal of Canned Spinach Solids and Liquids with Salt contain 7.4 times more Calcium, 2.5 times more Copper, 3.6 times more Iron, 4.6 times more Magnesium, 6.5 times more Manganese, 1.5 times more Phosphorus, 2.1 times more Selenium and 3.4 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Canned Spinach with Liquids and Salt contain similar levels of Potassium, Sodium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Juice with Salt have 1.4 times more Carbohydrate and 8.7 times more Sugars than Canned Spinach with Liquids and Salt.
• While 500 kcal of Canned Spinach Solids and Liquids with Salt contain 21.8 times more Omega 3, 3.6 times more Fiber and 2.2 times more Protein than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Canned Spinach with Liquids and Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Tomato Juice with Salt provide inadequate amounts of Omega 3
• Both Canned Tomato Juice with Salt as well as Canned Spinach Solids and Liquids with Salt provide inadequate amounts of Omega 6 in 500 calories.