Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Tomatoes in Juice with Salt	Canned Spinach	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	15.8% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.9g	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	5% 3.6g	0.78% 0.57g	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	2.56% 1.86g	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	% 1.76g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	2% 1.1g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Canned Spinach	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	77% 695μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	3.44% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	1.33% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	11% 0.14mg	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	2.83% 11.3μg	34.7% 139μg	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	20% 18mg	22.5% 20.3mg	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	5.58% 0.84mg	18.3% 2.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	545% 654μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Canned Spinach	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	28.3% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	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	10% 0.81mg	40.8% 3.26mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	25.6% 108mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	36.8% 0.85mg	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	3.44% 24mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Canned Spinach per 5 oz

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

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Canned Spinach:

• 5 ounces of Tomatoes in Juice with Salt have 35.9 times more Vitamin B1, 1.8 times more Vitamin B3 and 2.5 times more Vitamin B5 than Canned Spinach.
• While 5 oz of Canned Spinach, Solids with Salt contain 24.5 times more Vitamin A, 2.5 times more Vitamin B2, 12.3 times more Vitamin B9, 3.3 times more Vitamin E and 177.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Canned Spinach provide similar amounts of Vitamin B6 and Vitamin C per five ounces.
• 5 ounces of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Canned Spinach:

• 5 oz of Canned Spinach, Solids with Salt contain 3.8 times more Calcium, 3.5 times more Copper, 4 times more Iron, 7.6 times more Magnesium, 8.8 times more Manganese, 2.6 times more Phosphorus, 1.8 times more Potassium, 2 times more Selenium, 2.8 times more Sodium and 3.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Canned Spinach contain similar levels of Water per five ounces.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomatoes in Juice with Salt have 6.4 times more Sugars than Canned Spinach.
• While 5 oz of Canned Spinach, Solids with Salt contain 44.5 times more Omega 3, 1.3 times more Fiber and 3.6 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Canned Spinach offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Spinach, Solids with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.