Comparing Nutrients in 500 calories Tomato Juice with Salt VS Frozen Spinach

Weight per 500 calories

• Tomato Juice with Salt: 2941g
• Frozen Spinach: 1724g

Unprepared Frozen Spinach has 1.7 times more energy per unit of mass than Canned Tomato Juice with Salt, which is very low in comparison to other foods. Tomato Juice with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Tomato Juice with Salt	Frozen Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	10% 9.83g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	88.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	56% 72.6g	130g per day for Men 19-50 years
Sugars	105% 76g	15.5% 11.2g	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	4.3% 3.1g	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	% 4.14g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.14g	g per day for Men 19-50 years
Fiber	31% 11.8g	132% 50g	38g per day for Men 19-50 years
Protein	44.6% 25g	112% 62.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	75% 676μg	1123% 10103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	297% 3.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 19.8mg	54.6% 8.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	228% 2.97mg	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	625% 2500μg	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	105% 95mg	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	333% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.4% 67.6μg	5345% 6414μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Frozen Spinach	Recommended Dietary Allowance
Calcium	29.4% 294mg	222% 2224mg	1000mg per day for Men 19-50 years
Copper	137% 1.24mg	276% 2.5mg	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	407% 32.6mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	308% 1293mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	528% 12mg	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	121% 845mg	700mg per day for Men 19-50 years
Potassium	188% 6382mg	175% 5966mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	188% 103μg	55μg per day for Men 19-50 years
Sodium	496% 7441mg	85% 1276mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.24mg	87.8% 9.66mg	11mg per day for Men 19-50 years
Water	75% 2772g	42% 1555g	3700g per day for Men 19-50 years

Tomato Juice With Salt VS Frozen Spinach Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Tomato Juice with Salt vs Frozen Spinach:

• 500 calories of Tomato Juice with Salt have 1.8 times more Vitamin B1, 2.3 times more Vitamin B3 and 21.7 times more Vitamin C than Frozen Spinach.
• While 500 kcal of Unprepared Frozen Spinach contain 14.9 times more Vitamin A, 1.7 times more Vitamin B2, 1.4 times more Vitamin B6, 4.3 times more Vitamin B9, 5.3 times more Vitamin E and 94.8 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Canned Tomato Juice with Salt as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Juice with Salt vs Frozen Spinach:

• 500 calories of Tomato Juice with Salt have 5.8 times more Sodium and 1.8 times more Water than Frozen Spinach.
• While 500 kcal of Unprepared Frozen Spinach contain 7.6 times more Calcium, 2 times more Copper, 2.8 times more Iron, 4 times more Magnesium, 6.1 times more Manganese, 1.5 times more Phosphorus, 7 times more Selenium and 3 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Frozen Spinach contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Juice with Salt have 1.4 times more Carbohydrate, 6.8 times more Sugars and 12.6 times more Fructose than Frozen Spinach.
• While 500 kcal of Unprepared Frozen Spinach contain 9.6 times more Omega 3, 4.3 times more Fiber and 2.5 times more Protein than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Frozen Spinach 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 Unprepared Frozen Spinach provide inadequate amounts of Omega 6 in 500 calories.