Comparing Nutrients in 100 grams Canned Spinach with Liquids VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Canned Spinach with Liquids	Tomato Paste	Recommended Dietary Allowance
Energy	0.66% 19kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	7.63% 0.12g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.25% 2.92g	14.5% 19g	130g per day for Men 19-50 years
Sugars	0.46% 0.33g	16.8% 12g	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	8.07% 5.85g	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	% 5.75g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	3.77% 2.1g	7.7% 4.32g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Tomato Paste	Recommended Dietary Allowance
Vitamin A	45% 404μg	8.44% 76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.76% 0.038mg	2.84% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	16.6% 0.22mg	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	14.5% 58μg	3% 12μg	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	15% 13.5mg	24.3% 22mg	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	10.7% 1.6mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	317% 381μg	9.5% 11.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Tomato Paste	Recommended Dietary Allowance
Calcium	8.3% 83mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	40.6% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	19.8% 1.58mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	13.3% 56mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	21.4% 0.49mg	13% 0.3mg	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	4.57% 32mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	9.64% 5.3μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2% 73.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Spinach with Liquids VS Tomato Paste per 100 g

Compare the macro and micronutrient content in 100 g of Canned Spinach with Liquids versus 100 g of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Spinach with Liquids vs Tomato Paste:

• 100 grams of Canned Spinach with Liquids have 5.3 times more Vitamin A, 4.8 times more Vitamin B9 and 33.4 times more Vitamin K than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 11.4 times more Vitamin B3, 3.7 times more Vitamin B5, 2.7 times more Vitamin B6, 1.6 times more Vitamin C and 2.7 times more Vitamin E than Canned Spinach Solids and Liquids.
• 100 grams of Canned Spinach with Liquids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Canned Spinach Solids and Liquids as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Spinach with Liquids vs Tomato Paste:

• 100 grams of Canned Spinach with Liquids have 2.3 times more Calcium, 1.3 times more Magnesium, 1.6 times more Manganese, 1.3 times more Sodium and 1.3 times more Water than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 3.1 times more Copper, 1.9 times more Iron, 2.6 times more Phosphorus, 4.4 times more Potassium, 4.4 times more Selenium and 1.5 times more Zinc than Canned Spinach Solids and Liquids.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Spinach with Liquids have 17.4 times more Omega 3 than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 4.3 times more Energy, 6.5 times more Carbohydrate, 36.9 times more Sugars, 1.9 times more Fiber and 2 times more Protein than Canned Spinach Solids and Liquids.
• 100 grams of Canned Spinach with Liquids provide inadequate amounts of Energy
• 100 grams of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Spinach Solids and Liquids as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in 100 grams.