Comparing Nutrients in 100 grams Canned Spinach with Liquids VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Canned Spinach with Liquids	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	0.66% 19kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	7.63% 0.12g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.25% 0.042g	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	3.1% 4g	130g per day for Men 19-50 years
Sugars	0.46% 0.33g	3.43% 2.5g	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	1.8% 1.3g	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	NA	% 1.18g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	3.77% 2.1g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	45% 404μg	2.67% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	3.33% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.76% 0.038mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	6.08% 0.079mg	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	3.25% 13μg	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	25.3% 23mg	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	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	317% 381μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	8.3% 83mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	8.33% 0.075mg	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	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	13.3% 56mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	21.4% 0.49mg	4.57% 0.11mg	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	4% 28mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.55% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Spinach with Liquids vs Cooked Ripe Red Tomatoes:

• Canned Spinach Solids and Liquids have 16.8 times more Vitamin A, 4.8 times more Vitamin B2, 4.5 times more Vitamin B9, 2.9 times more Vitamin E and 136 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2 times more Vitamin B1, 2 times more Vitamin B3, 3.4 times more Vitamin B5 and 1.7 times more Vitamin C than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B6 per 100 g.
• Both Canned Spinach Solids and Liquids as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Spinach with Liquids vs Cooked Ripe Red Tomatoes:

• Canned Spinach Solids and Liquids have 7.5 times more Calcium, 1.5 times more Copper, 2.3 times more Iron, 6.2 times more Magnesium, 4.7 times more Manganese, 2.4 times more Selenium, 6.8 times more Sodium and 3 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Canned Spinach Solids and Liquids and Cooked Ripe Red Tomatoes have similar amounts of Phosphorus, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Spinach Solids and Liquids have 61 times more Omega 3, 3.1 times more Fiber and 2.2 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Carbohydrate and 7.5 times more Sugars than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.