Comparing Nutrients in 7 ounces Tomato Juice with Salt VS Canned Spinach with Liquids

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Canned Spinach with Liquids	36%	14%	50%

Macro Nutrients

	Tomato Juice with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7g	4.46% 5.8g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	0.9% 0.65g	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	3.64% 2.64g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	3% 1.7g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	89% 802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.35% 1.34mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	12.2% 0.16mg	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	9.92% 39.7μg	28.8% 115μg	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	155% 139mg	29.8% 26.8mg	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	4.23% 0.64mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	630% 756μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Calcium	2% 20mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	25.6% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.7μg	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	9.67% 0.77mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	42.5% 0.98mg	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	5.4% 37.7mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	9.92% 149mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	5.05% 187g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Canned Spinach with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Juice with Salt versus 7 oz of Canned Spinach with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Juice with Salt vs Canned Spinach with Liquids:

• 7 ounces of Tomato Juice with Salt have 5.6 times more Vitamin B1, 2.5 times more Vitamin B3 and 5.2 times more Vitamin C than Canned Spinach with Liquids.
• While 7 oz of Canned Spinach Solids and Liquids contain 17.6 times more Vitamin A, 1.4 times more Vitamin B2, 2.9 times more Vitamin B9, 5 times more Vitamin E and 165.6 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Canned Spinach with Liquids provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• 7 ounces of Canned Spinach with Liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned Tomato Juice with Salt as well as Canned Spinach Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Juice with Salt vs Canned Spinach with Liquids:

• 7 ounces of Tomato Juice with Salt have 3.4 times more Sodium than Canned Spinach with Liquids.
• While 7 oz of Canned Spinach Solids and Liquids contain 8.3 times more Calcium, 2.8 times more Copper, 4.1 times more Iron, 5.1 times more Magnesium, 7.3 times more Manganese, 1.7 times more Phosphorus, 2.4 times more Selenium and 3.8 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Canned Spinach with Liquids contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Juice with Salt have 1.2 times more Carbohydrate and 7.8 times more Sugars than Canned Spinach with Liquids.
• While 7 oz of Canned Spinach Solids and Liquids contain 24.4 times more Omega 3, 5.5 times more Fiber and 2.5 times more Protein than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Canned Spinach Solids and Liquids provide inadequate amounts of Energy and Omega 6 in seven ounces.