Comparing Nutrients in 500 calories Boiled SpinachVS Tomatoes

Weight per 500 calories

Boiled Spinach

2174g

Tomatoes

2778g

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 500 calories - Boiled Spinach or Tomatoes?

Macros Ratio

Protein Fat Carbs

Boiled Spinach

41%

51%

Tomatoes

17%

74%

500 kcal ▼

Macro Nutrients

Boiled Spinachvs Tomatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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5.83%5.65g

Fat

5.73%5.56g

5.65 gvs5.56 g

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

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2.92%0.93g

Saturated Fat

2.43%0.78g

0.93 gvs0.78 g

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

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125%2g

Omega 3

5.2%0.083g

2 gvs0.083 g

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

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2.17%0.37g

Omega 6

13%2.22g

0.37 gvs2.22 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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62.7%81.5g

Carbohydrate

83%108g

81.5 gvs108 g

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

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13%9.35g

Sugars

101%73g

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

9.35 gvs73 g

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

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Fructose

52.5%38g

≤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 gvs38 g

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

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Glucose

%34.7g

NA gvs34.7 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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137%52g

Fiber

87.7%33.3g

52 gvs33.3 g

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

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115%64.6g

Protein

43.7%24.4g

64.6 gvs24.4 g

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

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Vitamins

Boiled Spinachvs Tomatoes

1266%11391μg

Vitamin A

130%1167μg

RAE, retinol activity equivalents

11391 μgvs1167 μg

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

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172%2.07mg

Vitamin B1

85.6%1.03mg

Thiamine

2.07 mgvs1.03 mg

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

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395%5.13mg

Vitamin B2

40.6%0.53mg

Riboflavin

5.13 mgvs0.53 mg

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

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66.6%10.7mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

10.7 mgvs16.5 mg

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

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63%3.15mg

Vitamin B5

49.4%2.47mg

Pantothenic acid

3.15 mgvs2.47 mg

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

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405%5.26mg

Vitamin B6

171%2.22mg

Pyridoxine

5.26 mgvs2.22 mg

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

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Vitamin B7

43.4%13μg

Biotin

NA μgvs13 μg

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

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793%3174μg

Vitamin B9

104%417μg

Folates and Folic Acid

3174 μgvs417 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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237%213mg

Vitamin C

423%381mg

Ascorbic acid

213 mgvs381 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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301%45.2mg

Vitamin E

100%15mg

Tocopherols and Tocotrienols

45.2 mgvs15 mg

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

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8942%10730μg

Vitamin K

183%219μg

Phytomenadione or phylloquinone

10730 μgvs219 μg

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

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Minerals

Boiled Spinachvs Tomatoes

296%2957mg

Calcium

27.8%278mg

2957 mgvs278 mg

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

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420%3.8mg

Copper

182%1.64mg

3.8 mgvs1.64 mg

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

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20.5%822μg

Fluoride

1.6%64μg

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

822 μgvs64 μg

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

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970%77.6mg

Iron

94%7.5mg

77.6 mgvs7.5 mg

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

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450%1891mg

Magnesium

72.8%306mg

1891 mgvs306 mg

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

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884%20.3mg

Manganese

138%3.17mg

20.3 mgvs3.17 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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174%1217mg

Phosphorus

95%667mg

1217 mgvs667 mg

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

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298%10130mg

Potassium

194%6583mg

10130 mgvs6583 mg

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

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59.3%32.6μg

Selenium

0%0μg

32.6 μgvs0 μg

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

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101%1522mg

Sodium

9.26%139mg

1522 mgvs139 mg

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

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150%16.5mg

Zinc

43%4.72mg

16.5 mgvs4.72 mg

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

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53.6%1983g

Water

71%2626g

1983 gvs2626 g

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

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Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
Both Boiled and Drained Spinach as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Boiled SpinachVS Tomatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Spinach or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: