Comparing Nutrients in 100 grams Tomatoes VS Canned Spinach with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Tomatoes	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	0.62% 18kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	7.63% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	0.14% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	2.25% 2.92g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	0.46% 0.33g	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	1.9% 1.37g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.16% 1.2g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	45% 404μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	0.76% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	14.5% 58μg	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	15.2% 13.7mg	15% 13.5mg	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	3.6% 0.54mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	317% 381μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	1% 10mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	19.8% 1.58mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	21.4% 0.49mg	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	3.43% 24mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	21.3% 319mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	2.55% 95g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Canned Spinach with Liquids and Salt:

• Raw Ripe Red Tomatoes have 2.1 times more Vitamin B1, 2.2 times more Vitamin B3 and 2.3 times more Vitamin B5 than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 9.6 times more Vitamin A, 5.6 times more Vitamin B2, 3.9 times more Vitamin B9, 3 times more Vitamin E and 48.2 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Spinach Solids and Liquids with Salt have similar amounts of Vitamin B6 and Vitamin C per 100 g.
• Both Raw Ripe Red Tomatoes as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Canned Spinach with Liquids and Salt:

• Canned Spinach Solids and Liquids with Salt contain 8.3 times more Calcium, 2 times more Copper, 5.9 times more Iron, 5.1 times more Magnesium, 4.3 times more Manganese, 1.3 times more Phosphorus, more Selenium, 63.8 times more Sodium and 2.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Spinach Solids and Liquids with Salt have similar amounts of Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Ripe Red Tomatoes have 1.3 times more Carbohydrate and 8 times more Sugars than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 40.7 times more Omega 3, 1.3 times more Fiber and 2.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.