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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Canned Spinach with Liquids	36%	14%	50%

Macro Nutrients

	Tomatoes in Juice with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	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	5.3% 6.9g	4.46% 5.8g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	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	3.6% 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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	89% 802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	3.97% 16μg	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	27.8% 25mg	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	7.8% 1.17mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	630% 756μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	25.6% 0.23mg	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	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	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	4.8% 33.7mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	9.92% 149mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	5.1% 188g	5% 185g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Tomatoes in 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 Tomatoes in Juice with Salt vs Canned Spinach with Liquids:

• 7 ounces of Tomatoes in Juice with Salt have 31.9 times more Vitamin B1, 2.6 times more Vitamin B3, 3.1 times more Vitamin B5 and 1.4 times more Vitamin B6 than Canned Spinach with Liquids.
• While 7 oz of Canned Spinach Solids and Liquids contain 20.2 times more Vitamin A, 1.9 times more Vitamin B2, 7.3 times more Vitamin B9, 2.7 times more Vitamin E and 146.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Canned Spinach with Liquids provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Canned Spinach with Liquids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Canned Red Ripe Tomatoes in 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 Tomatoes in Juice with Salt vs Canned Spinach with Liquids:

• 7 ounces of Tomatoes in Juice with Salt have 1.5 times more Sodium than Canned Spinach with Liquids.
• While 7 oz of Canned Spinach Solids and Liquids contain 2.5 times more Calcium, 2.2 times more Copper, 2.8 times more Iron, 5.6 times more Magnesium, 7.3 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Selenium and 3.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Canned Spinach with Liquids contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomatoes in Juice with Salt have 7.7 times more Sugars than Canned Spinach with Liquids.
• While 7 oz of Canned Spinach Solids and Liquids contain 30.5 times more Omega 3 and 2.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Canned Spinach with Liquids offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Spinach Solids and Liquids provide inadequate amounts of Energy and Omega 6 in seven ounces.