Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Spinach Spaghetti	15%	4%	81%

Macro Nutrients

	Tomatoes in Juice with Salt	Spinach Spaghetti	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	25.5% 738kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	9.18% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	114% 148g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	7.45% 5.4g	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	3.6% 2.6g	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	% 2.46g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	55.4% 21g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	56.4% 9.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	49.3% 0.64mg	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	3.97% 16μg	24% 95μg	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	27.8% 25mg	0% 0mg	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	7.8% 1.17mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	251% 301μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	14% 1.13mg	53% 4.23mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	228% 5.25mg	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	4.8% 33.7mg	94% 659mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	22% 746mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	229% 126μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	49.8% 5.48mg	11mg per day for Men 19-50 years
Water	5.1% 188g	0.45% 16.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Spinach Spaghetti per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomatoes in Juice with Salt vs Spinach Spaghetti :

• 7 ounces of Tomatoes in Juice with Salt have 1.5 times more Vitamin B1 and more Vitamin C than Spinach Spaghetti .
• While 7 oz of Dry Spinach Spaghetti contain 3.6 times more Vitamin B2, 6.4 times more Vitamin B3, 10.3 times more Vitamin B5, 2.9 times more Vitamin B6, 6 times more Vitamin B9, 1.3 times more Vitamin E and 58.3 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Spinach Spaghetti provide similar amounts of Vitamin A per seven ounces.
• 7 ounces of Spinach Spaghetti have insufficient amounts of Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dry Spinach Spaghetti have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Spinach Spaghetti :

• 7 ounces of Tomatoes in Juice with Salt have 3.2 times more Sodium and 11.4 times more Water than Spinach Spaghetti .
• While 7 oz of Dry Spinach Spaghetti contain 1.8 times more Calcium, 9.6 times more Copper, 3.7 times more Iron, 17.4 times more Magnesium, 38.9 times more Manganese, 19.5 times more Phosphorus, 2 times more Potassium, 90.7 times more Selenium and 23 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Spinach Spaghetti contain 23.3 times more Energy, 18.5 times more Omega 3, 5.8 times more Omega 6, 21.6 times more Carbohydrate, 5.6 times more Fiber and 16.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Spinach Spaghetti offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein