Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Boiled Chopped Or Leaf Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	5.23% 6.8g	130g per day for Men 19-50 years
Sugars	6.9% 5g	1% 0.72g	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	3.68% 2.66g	0.18% 0.13g	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	% 2.3g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 0.3g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	14% 5.24g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	95% 855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	15% 0.19mg	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	1.77% 7.1μg	43% 172μg	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	12.4% 11mg	3.46% 3.1mg	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	7.84% 1.18mg	33.5% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	639% 766μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Chopped Or Leaf Frozen Spinach	Recommended Dietary Allowance
Calcium	4.8% 48mg	21.7% 217mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	25.4% 0.23mg	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	23.6% 1.9mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	44% 1mg	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	4.05% 28.3mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	12.6% 428mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	9.17% 137mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Boiled Chopped Or Leaf Frozen Spinach per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Boiled Chopped Or Leaf Frozen Spinach:

• 5 ounces of Stewed Canned Tomatoes have 1.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 3.6 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach.
• While 5 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 67 times more Vitamin A, 1.7 times more Vitamin B1, 5 times more Vitamin B2, 8 times more Vitamin B6, 24.2 times more Vitamin B9, 4.3 times more Vitamin E and 225.3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Boiled Chopped Or Leaf Frozen Spinach:

• 5 ounces of Stewed Canned Tomatoes have 2.3 times more Sodium than Boiled Chopped Or Leaf Frozen Spinach.
• While 5 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 4.5 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 6.8 times more Magnesium, 12.2 times more Manganese, 2.5 times more Phosphorus, 1.5 times more Potassium, 9.2 times more Selenium and 2.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Chopped Or Leaf Frozen Spinach contain similar levels of Water per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 1.3 times more Carbohydrate, 6.9 times more Sugars and 20.9 times more Fructose than Boiled Chopped Or Leaf Frozen Spinach.
• While 5 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach contain 123.7 times more Omega 3, 3.7 times more Fiber and 4.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6 in five ounces.