Comparing Nutrients in 7 ounces Spinach VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Spinach	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.54% 7.2g	5.53% 7.2g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	NA	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	0.41% 0.3g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	NA	38g per day for Men 19-50 years
Protein	10% 5.68g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Spinach	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	103% 931μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.8% 0.39mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	28% 8.43μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	96% 385μg	4.47% 18μg	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	62% 55.8mg	13.7% 12.3mg	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	27% 4.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	799% 958μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	19.6% 196mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	20% 0.18mg	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	67.2% 5.38mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	77.4% 1.8mg	11.4% 0.26mg	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	14% 97mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	32.6% 1107mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Canned Tomatoes with Green Chilies per 7 oz

Compare the macro and micronutrient content in 7 oz of Spinach versus 7 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Spinach have 23.5 times more Vitamin A, 2.3 times more Vitamin B1, 9.9 times more Vitamin B2, 1.9 times more Vitamin B6, 21.6 times more Vitamin B9 and 4.5 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 2.3 times more Vitamin B5 than Raw Spinach.
• Both Spinach and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Spinach have insufficient amounts of Vitamin B5
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Spinach as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Spinach have 5 times more Calcium, 1.4 times more Copper, 10.4 times more Iron, 7.2 times more Magnesium, 6.8 times more Manganese, 3.5 times more Phosphorus, 5.2 times more Potassium and 4.1 times more Zinc than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 5.1 times more Sodium than Raw Spinach.
• Both Spinach and Canned Tomatoes with Green Chilies contain similar levels of Water per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Raw Spinach as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Spinach have 138 times more Omega 3 and 4.1 times more Protein than Canned Tomatoes with Green Chilies.
• Both Spinach and Canned Tomatoes with Green Chilies offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Protein
• Both Raw Spinach as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy and Omega 6 in seven ounces.