Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Boiled Spinach	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	5.53% 7.2g	5.72% 7.44g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	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	5.62% 0.067mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	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	4.47% 18μg	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	13.7% 12.3mg	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	NA	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	816% 980μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Boiled Spinach	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	6.45% 0.52mg	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	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	3.97% 27.8mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	27% 925mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Boiled Spinach per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Boiled Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Tomatoes with Green Chilies vs Boiled Spinach:

• 7 ounces of Canned Tomatoes with Green Chilies have 1.3 times more Vitamin B3 than Boiled Spinach.
• While 7 oz of Boiled and Drained Spinach contain 26.2 times more Vitamin A, 2.8 times more Vitamin B1, 12.4 times more Vitamin B2, 2.3 times more Vitamin B6, 16.2 times more Vitamin B9 and 1.6 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Spinach provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Boiled Spinach:

• 7 ounces of Canned Tomatoes with Green Chilies have 5.7 times more Sodium than Boiled Spinach.
• While 7 oz of Boiled and Drained Spinach contain 6.8 times more Calcium, 1.9 times more Copper, 13.7 times more Iron, 7.9 times more Magnesium, 7.1 times more Manganese, 4 times more Phosphorus, 4.4 times more Potassium, 3.8 times more Selenium and 5.8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Spinach contain similar levels of Water per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Spinach contain 92 times more Omega 3 and 4.3 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Spinach offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Spinach provide inadequate amounts of Energy and Omega 6 in seven ounces.