Comparing Nutrients in 7 ounces Canned Spinach with Liquids VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Tomatoes	17%	9%	74%

Macro Nutrients

	Canned Spinach with Liquids	Tomatoes	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.46% 5.8g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	7.2% 5.2g	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	NA	3.75% 2.7g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	7.48% 4.2g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Tomatoes	Recommended Dietary Allowance
Vitamin A	89% 802μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.36% 0.54mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.5% 0.075mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.8% 115μg	7.44% 29.8μg	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	29.8% 26.8mg	30.2% 27mg	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	21% 3.18mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	630% 756μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Tomatoes	Recommended Dietary Allowance
Calcium	16.5% 165mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	39% 3.14mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	42.5% 0.98mg	9.84% 0.23mg	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	9.07% 63.5mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	9.92% 149mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5% 185g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Spinach with Liquids vs Tomatoes:

• Canned Spinach Solids and Liquids have 9.6 times more Vitamin A, 5.6 times more Vitamin B2, 3.9 times more Vitamin B9, 3 times more Vitamin E and 48.2 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.1 times more Vitamin B1, 2.2 times more Vitamin B3 and 2.3 times more Vitamin B5 than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 and Vitamin C per 7 oz.
• Both Canned Spinach Solids and Liquids as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Spinach with Liquids vs Tomatoes:

• Canned Spinach Solids and Liquids have 8.3 times more Calcium, 2 times more Copper, 5.9 times more Iron, 5.1 times more Magnesium, 4.3 times more Manganese, 1.3 times more Phosphorus, more Selenium, 15 times more Sodium and 2.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Canned Spinach Solids and Liquids and Raw Ripe Red Tomatoes have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Spinach Solids and Liquids have 40.7 times more Omega 3, 1.8 times more Fiber and 2.4 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Carbohydrate and 8 times more Sugars than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.