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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Tomatoes in Juice with Salt	Canned Spinach	Recommended Dietary Allowance
Energy	0.55% 16kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.67% 3.47g	2.6% 3.4g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	0.55% 0.4g	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	1.8% 1.3g	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	% 1.24g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Canned Spinach	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	54.4% 490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	1.33% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.45% 0.71mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.34% 0.12mg	0.94% 0.047mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	7.7% 0.1mg	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	2% 8μg	24.5% 98μg	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	14% 12.6mg	16% 14.3mg	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	3.93% 0.59mg	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	385% 462μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Canned Spinach	Recommended Dietary Allowance
Calcium	3.3% 33mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	5.78% 0.052mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.13% 5.1μg	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	7.13% 0.57mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	26% 0.6mg	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	2.43% 17mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	2.55% 1.4μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Canned Spinach per 100 g

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

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

• 100 grams of Tomatoes in Juice with Salt have 35.9 times more Vitamin B1, 1.8 times more Vitamin B3 and 2.5 times more Vitamin B5 than Canned Spinach.
• While 100 g of Canned Spinach, Solids with Salt contain 24.5 times more Vitamin A, 2.5 times more Vitamin B2, 12.3 times more Vitamin B9, 3.3 times more Vitamin E and 177.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Canned Spinach provide similar amounts of Vitamin B6 and Vitamin C per 100 grams.
• 100 grams of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 g of Canned Spinach, Solids with Salt contain 3.8 times more Calcium, 3.5 times more Copper, 4 times more Iron, 7.6 times more Magnesium, 8.8 times more Manganese, 2.6 times more Phosphorus, 1.8 times more Potassium, 2 times more Selenium, 2.8 times more Sodium and 3.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Canned Spinach contain similar levels of Water per 100 grams.
• 100 grams of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomatoes in Juice with Salt have 6.4 times more Sugars than Canned Spinach.
• While 100 g of Canned Spinach, Solids with Salt contain 44.5 times more Omega 3, 1.3 times more Fiber and 3.6 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Canned Spinach offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Spinach, Solids with Salt provide inadequate amounts of Energy and Omega 6 in 100 grams.