Comparing Nutrients in 5 ounces Canned Spinach with Liquids VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Canned Spinach with Liquids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	0.93% 27kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	6.9% 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	NA	3.68% 2.66g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	5.34% 3g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	63.6% 573μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.08% 0.054mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	1.85% 0.024mg	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	20.6% 82.2μg	1.77% 7.1μg	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	21.3% 19mg	12.4% 11mg	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	15% 2.27mg	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	450% 540μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	11.8% 118mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	17.6% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	28% 2.24mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	3.64% 0.084mg	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	6.48% 45.4mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	7.1% 106mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Spinach with Liquids vs Stewed Canned Tomatoes:

• Canned Spinach Solids and Liquids have 44.9 times more Vitamin A, 3 times more Vitamin B2, 4.7 times more Vitamin B6, 11.6 times more Vitamin B9, 1.7 times more Vitamin C, 1.9 times more Vitamin E and 158.7 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.6 times more Vitamin B1, 2.6 times more Vitamin B3 and 3 times more Vitamin B5 than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Spinach with Liquids vs Stewed Canned Tomatoes:

• Canned Spinach Solids and Liquids have 2.4 times more Calcium, 4.7 times more Magnesium, 8.4 times more Manganese, 1.6 times more Phosphorus, 2 times more Selenium and 2.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.9 times more Sodium than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Stewed Canned Ripe Red Tomatoes have similar amounts of Copper, Iron, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Spinach Solids and Liquids have 40.7 times more Omega 3, 2.2 times more Fiber and 2.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.1 times more Carbohydrate and 10.7 times more Sugars than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.