Comparing Nutrients in 5 ounces Spinach VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Spinach	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	12.2% 0.2g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	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	3.96% 5.15g	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	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	0.29% 0.21g	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	% 0.16g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0.099g	% 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	7.24% 4.05g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Spinach	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	74% 665μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.03mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.84% 0.092mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20% 6.02μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	68.7% 275μg	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	44.3% 40mg	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	19% 2.88mg	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	570% 684μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	14% 140mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	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	48% 3.84mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	55.3% 1.27mg	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	9.92% 69.5mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	23.3% 791mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	7.47% 112mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Stewed Canned Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Spinach versus 5 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Spinach have 52.1 times more Vitamin A, 1.7 times more Vitamin B1, 5.4 times more Vitamin B2, 11.5 times more Vitamin B6, 38.8 times more Vitamin B9, 3.6 times more Vitamin C, 2.4 times more Vitamin E and 201.2 times more Vitamin K than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 1.8 times more Vitamin B5 than Raw Spinach.
• Both Spinach and Stewed Canned Tomatoes provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Spinach have insufficient amounts of Vitamin B5
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Raw Spinach as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Spinach have 2.9 times more Calcium, 2 times more Iron, 6.6 times more Magnesium, 15.2 times more Manganese, 2.5 times more Phosphorus, 2.7 times more Potassium and 3.1 times more Zinc than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 2.8 times more Sodium than Raw Spinach.
• Both Spinach and Stewed Canned Tomatoes contain similar levels of Copper and Water per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Raw Spinach as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Spinach have 46 times more Omega 3, 2.2 times more Fiber and 3.1 times more Protein than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 1.7 times more Carbohydrate, 8.4 times more Sugars and 12.5 times more Fructose than Raw Spinach.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Raw Spinach as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy and Omega 6 in five ounces.