Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	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	1.13% 0.19g	0% 0g	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	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	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	3.6% 2.6g	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	% 2.46g	% 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	2.8% 1.57g	14.2% 7.96g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	133% 1197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	5.44% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	3.97% 16μg	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	27.8% 25mg	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	7.8% 1.17mg	47% 7.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	894% 1073μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	35.5% 0.32mg	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	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	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	4.8% 33.7mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	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	15.2% 228mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	5.1% 188g	4.77% 176g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 7.4 times more Vitamin B1, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 5.7 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 30.2 times more Vitamin A, 3.2 times more Vitamin B2, 15.1 times more Vitamin B9, 6 times more Vitamin E and 208 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 Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Vitamin B6 per 7 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt 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 Chopped Or Leaf Frozen Spinach with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 4.6 times more Calcium, 3.1 times more Copper, 3.4 times more Iron, 8.2 times more Magnesium, 10.5 times more Manganese, 2.9 times more Phosphorus, 1.6 times more Potassium, 7.9 times more Selenium, 2.8 times more Sodium and 4.1 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 Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 5 times more Sugars and 14.6 times more Fructose than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 2.1 times more Energy, 21.5 times more Omega 3, 1.4 times more Carbohydrate, 1.9 times more Fiber and 5.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.