Comparing Nutrients in 100 calories Boiled SpinachVS Tomatoes

Weight per 100 calories

Boiled Spinach

435g

Tomatoes

556g

Boiled Spinach has 1.3 times more energy per 100g than Tomatoes. It has very low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Boiled Spinach or Tomatoes?

Macros Ratio

Protein Fat Carbs

Boiled Spinach

41%

51%

Tomatoes

17%

74%

100 kcal ▼

Macro Nutrients

Boiled Spinachvs Tomatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.17%1.13g

Fat

1.15%1.1g

1.13 gvs1.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.58%0.19g

Saturated Fat

0.49%0.16g

0.19 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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25%0.4g

Omega 3

1.04%0.017g

0.4 gvs0.017 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.43%0.074g

Omega 6

2.6%0.44g

0.074 gvs0.44 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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12.5%16.3g

Carbohydrate

16.6%21.6g

16.3 gvs21.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.58%1.87g

Sugars

20%14.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.87 gvs14.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

10.5%7.6g

≤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]

NA gvs7.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%6.94g

NA gvs6.94 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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27.5%10.4g

Fiber

17.5%6.67g

10.4 gvs6.67 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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23%13g

Protein

8.73%4.9g

13 gvs4.9 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Spinachvs Tomatoes

253%2278μg

Vitamin A

26%233μg

RAE, retinol activity equivalents

2278 μgvs233 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34.4%0.41mg

Vitamin B1

17%0.21mg

Thiamine

0.41 mgvs0.21 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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79%1.03mg

Vitamin B2

8.1%0.11mg

Riboflavin

1.03 mgvs0.11 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.3%2.13mg

Vitamin B3

20.6%3.3mg

Niacin, nicotinic acid, niacinamide

2.13 mgvs3.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.6%0.63mg

Vitamin B5

9.9%0.49mg

Pantothenic acid

0.63 mgvs0.49 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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81%1.05mg

Vitamin B6

34%0.44mg

Pyridoxine

1.05 mgvs0.44 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

8.7%2.6μg

Biotin

NA μgvs2.6 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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159%635μg

Vitamin B9

21%83.3μg

Folates and Folic Acid

635 μgvs83.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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47.3%42.6mg

Vitamin C

84.6%76mg

Ascorbic acid

42.6 mgvs76 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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60.3%9.04mg

Vitamin E

20%3mg

Tocopherols and Tocotrienols

9.04 mgvs3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1788%2146μg

Vitamin K

36.6%44μg

Phytomenadione or phylloquinone

2146 μgvs44 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Spinachvs Tomatoes

59%591mg

Calcium

5.56%55.6mg

591 mgvs55.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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84%0.76mg

Copper

36.4%0.33mg

0.76 mgvs0.33 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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4.1%164μg

Fluoride

0.32%12.8μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

164 μgvs12.8 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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194%15.5mg

Iron

18.8%1.5mg

15.5 mgvs1.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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90%378mg

Magnesium

14.6%61mg

378 mgvs61 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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177%4.07mg

Manganese

27.5%0.63mg

4.07 mgvs0.63 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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34.8%243mg

Phosphorus

19%133mg

243 mgvs133 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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59.6%2026mg

Potassium

38.7%1317mg

2026 mgvs1317 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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12%6.52μg

Selenium

0%0μg

6.52 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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20.3%304mg

Sodium

1.85%27.8mg

304 mgvs27.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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30%3.3mg

Zinc

8.6%0.94mg

3.3 mgvs0.94 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10.7%397g

Water

14%525g

397 gvs525 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Spinach vs Tomatoes:

Boiled and Drained Spinach has 9.8 times more Vitamin A, 2 times more Vitamin B1, 9.7 times more Vitamin B2, 1.3 times more Vitamin B5, 2.4 times more Vitamin B6, 7.6 times more Vitamin B9, 3 times more Vitamin E and 48.9 times more Vitamin K than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.5 times more Vitamin B3 and 1.8 times more Vitamin C than Boiled and Drained Spinach.
Both Boiled and Drained Spinach as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Spinach vs Tomatoes:

Boiled and Drained Spinach has 10.6 times more Calcium, 2.3 times more Copper, 12.9 times more Fluoride, 10.3 times more Iron, 6.2 times more Magnesium, 6.4 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium, more Selenium, 11 times more Sodium and 3.5 times more Zinc than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.3 times more Water than Boiled and Drained Spinach.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Spinach has 24 times more Omega 3, 1.6 times more Fiber and 2.6 times more Protein than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 6 times more Omega 6, 1.3 times more Carbohydrate and 7.8 times more Sugars than Boiled and Drained Spinach.
Both Boiled and Drained Spinach and Raw Ripe Red Tomatoes have similar amounts of Energy and Fat per 100 kcal.
Both Boiled and Drained Spinach as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled SpinachVS Canned Spinach with Liquids and SaltTomatoesVS Canned Spinach with Liquids and SaltBoiled SpinachVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 100 calories Boiled SpinachVS Tomatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Spinach or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: