Comparing Nutrients in 7 ounces Tomato Puree VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Tomato Puree	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	1.4% 1g	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	6.5% 4.72g	0.25% 0.18g	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	% 4.86g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.42g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	14.2% 7.96g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	133% 1197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	5.44% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	20.8% 0.27mg	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	5.46% 22μg	60% 240μg	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	23.4% 21mg	4.85% 4.37mg	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	26% 3.9mg	47% 7.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	894% 1073μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	35.5% 0.32mg	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	44% 3.53mg	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	62% 1.42mg	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	11.3% 79.4mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Boiled Chopped Or Leaf Frozen Spinach with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Puree versus 7 oz of Boiled Chopped Or Leaf Frozen Spinach with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Puree vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• 7 ounces of Tomato Puree have 3.3 times more Vitamin B3, 5.9 times more Vitamin B5 and 4.8 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach with Salt.
• While 7 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contain 23.2 times more Vitamin A, 3.1 times more Vitamin B1, 2.2 times more Vitamin B2, 11 times more Vitamin B9, 1.8 times more Vitamin E and 159 times more Vitamin K than Canned Tomato Puree.
• Both Tomato Puree and Boiled Chopped Or Leaf Frozen Spinach with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B5
• Both Canned Tomato Puree as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Puree vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• 7 ounces of Tomato Puree have 1.8 times more Copper and 1.5 times more Potassium than Boiled Chopped Or Leaf Frozen Spinach with Salt.
• While 7 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contain 8.5 times more Calcium, 3.6 times more Magnesium, 4.2 times more Manganese, 7.9 times more Selenium, 11.5 times more Sodium and 1.4 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Boiled Chopped Or Leaf Frozen Spinach with Salt contain similar levels of Iron, Phosphorus and Water per seven ounces.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Puree have 1.9 times more Carbohydrate, 9.5 times more Sugars and 26.4 times more Fructose than Boiled Chopped Or Leaf Frozen Spinach with Salt.
• While 7 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contain 21.5 times more Omega 3, 1.9 times more Fiber and 2.4 times more Protein than Canned Tomato Puree.
• 7 ounces of Tomato Puree provide inadequate amounts of Omega 3
• Both Canned Tomato Puree as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.