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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Spinach	39%	12%	49%

Macro Nutrients

	Tomatoes in Juice with Salt	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	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.3% 0.052g	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	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	1.15% 0.83g	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	0.41% 0.3g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.14g	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	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Spinach	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	103% 931μg	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	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	28% 8.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	96% 385μg	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	62% 55.8mg	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	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	799% 958μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Spinach	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	28.7% 0.26mg	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	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	77.4% 1.8mg	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% 97mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	32.6% 1107mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	5.1% 188g	4.9% 181g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Tomatoes in Juice with Salt have 7.4 times more Vitamin B1 and 1.8 times more Vitamin B5 than Spinach.
• While 7 oz of Raw Spinach contain 23.5 times more Vitamin A, 3.4 times more Vitamin B2, 1.8 times more Vitamin B6, 24.3 times more Vitamin B9, 2.2 times more Vitamin C, 3.4 times more Vitamin E and 185.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Spinach provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Spinach have insufficient amounts of Vitamin B5
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Spinach 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:

• 7 ounces of Tomatoes in Juice with Salt have 1.5 times more Sodium than Spinach.
• While 7 oz of Raw Spinach contain 3 times more Calcium, 2.5 times more Copper, 4.8 times more Iron, 7.9 times more Magnesium, 13.2 times more Manganese, 2.9 times more Phosphorus, 2.9 times more Potassium and 4.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Spinach contain similar levels of Water per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Spinach lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomatoes in Juice with Salt have 6.1 times more Sugars than Spinach.
• While 7 oz of Raw Spinach contain 34.5 times more Omega 3 and 3.6 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Spinach 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 Raw Spinach provide inadequate amounts of Energy and Omega 6 in seven ounces.