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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled Spinach	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.2% 0.034g	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	5.72% 7.44g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	1.18% 0.85g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	116% 1040μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	37% 0.48mg	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	72.4% 290μg	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	21.6% 19.4mg	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	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	816% 980μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled Spinach	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	1.88% 75μg	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	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	80.7% 1.86mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	27% 925mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	5.1% 188g	4.9% 181g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 6.1 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.3 times more Vitamin C than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 26.2 times more Vitamin A, 4.3 times more Vitamin B2, 2.2 times more Vitamin B6, 18.3 times more Vitamin B9, 3.5 times more Vitamin E and 189.8 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled and Drained Spinach have similar amounts of Vitamin B5 per 7 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.6 times more Sodium than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 4.1 times more Calcium, 3.3 times more Copper, 6.3 times more Iron, 8.7 times more Magnesium, 13.8 times more Manganese, 3.3 times more Phosphorus, 2.4 times more Potassium, 2.1 times more Selenium and 6.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled and Drained Spinach have similar amounts of Water per 7 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Spinach have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 5.9 times more Sugars than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 23 times more Omega 3, 1.3 times more Fiber and 3.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled and Drained Spinach have similar amounts of Carbohydrate per 7 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Spinach have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.