Comparing Nutrients in 100 grams Boiled Spinach VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Spinach	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	0.79% 23kcal	0.55% 16kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.11% 0.034g	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	0.57% 0.097g	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	2.67% 3.47g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	3.5% 2.55g	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	% 1.24g	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	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	58.2% 524μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	4.45% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.15mg	2.34% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	8.54% 0.11mg	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% 8μg	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	14% 12.6mg	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	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 494μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	13.6% 136mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	5.78% 0.052mg	0.9mg per day for Men 19-50 years
Fluoride	0.95% 37.8μg	0.13% 5.1μg	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	7.13% 0.57mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	2.96% 0.068mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	5.6% 191mg	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	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	6.9% 0.76mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Spinach vs Tomatoes in Juice with Salt:

• Boiled and Drained Spinach has 26.2 times more Vitamin A, 4.3 times more Vitamin B2, 1.2 times more Vitamin B5, 2.2 times more Vitamin B6, 18.3 times more Vitamin B9, 3.5 times more Vitamin E and 189.8 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6.1 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.3 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Spinach vs Tomatoes in Juice with Salt:

• Boiled and Drained Spinach has 4.1 times more Calcium, 3.3 times more Copper, 6.3 times more Iron, 8.7 times more Magnesium, 13.8 times more Manganese, 3.3 times more Phosphorus, 2.4 times more Potassium, 2.1 times more Selenium and 6.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.6 times more Sodium than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Water per 100 g.
• Both Boiled and Drained Spinach as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fluoride in 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Spinach has 23 times more Omega 3, 1.3 times more Fiber and 3.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 5.9 times more Sugars than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Carbohydrate per 100 g.
• Both Boiled and Drained Spinach as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.