Comparing Nutrients in 100 grams Boiled Spinach VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Boiled Spinach	Tomato Puree	Recommended Dietary Allowance
Energy	0.79% 23kcal	1.3% 38kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.091% 0.029g	32g per day for Men 19-50 years
Omega 3	5.75% 0.092g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.9% 3.75g	6.9% 9g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	6.66% 4.83g	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	NA	3.3% 2.38g	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	% 2.45g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	5% 1.9g	38g per day for Men 19-50 years
Protein	5.3% 2.97g	2.95% 1.65g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Tomato Puree	Recommended Dietary Allowance
Vitamin A	58.2% 524μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	9.16% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.15mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	9.7% 0.13mg	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	36.5% 146μg	2.75% 11μg	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	11% 9.8mg	11.8% 10.6mg	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	14% 2.08mg	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 494μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Tomato Puree	Recommended Dietary Allowance
Calcium	13.6% 136mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.95% 37.8μg	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	44.6% 3.57mg	22.3% 1.78mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	7.35% 0.17mg	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	8% 56mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	13% 439mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	6.9% 0.76mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.38% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach VS Tomato Puree per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Spinach vs Tomato Puree:

• 100 grams of Boiled Spinach have 20.2 times more Vitamin A, 3.8 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B6, 13.3 times more Vitamin B9 and 145.2 times more Vitamin K than Tomato Puree.
• While 100 g of Canned Tomato Puree contain 3 times more Vitamin B3 and 3 times more Vitamin B5 than Boiled and Drained Spinach.
• Both Boiled Spinach and Tomato Puree provide similar amounts of Vitamin C and Vitamin E per 100 grams.
• Both Boiled and Drained Spinach as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Spinach vs Tomato Puree:

• 100 grams of Boiled Spinach have 7.6 times more Calcium, 2 times more Iron, 3.8 times more Magnesium, 5.5 times more Manganese, 1.4 times more Phosphorus, 2.1 times more Selenium, 2.5 times more Sodium and 2.1 times more Zinc than Tomato Puree.
• While 100 g of Canned Tomato Puree contain 1.6 times more Copper than Boiled and Drained Spinach.
• Both Boiled Spinach and Tomato Puree contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Spinach have 23 times more Omega 3, 1.3 times more Fiber and 1.8 times more Protein than Tomato Puree.
• While 100 g of Canned Tomato Puree contain 2.4 times more Carbohydrate and 11.2 times more Sugars than Boiled and Drained Spinach.
• 100 grams of Tomato Puree provide inadequate amounts of Omega 3
• Both Boiled and Drained Spinach as well as Canned Tomato Puree provide inadequate amounts of Energy and Omega 6 in 100 grams.