Comparing Nutrients in 500 calories TomatoesVS Canned Spinach with Liquids and Salt

Weight per 500 calories

Tomatoes

2778g

Canned Spinach with Liquids and Salt

2632g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Tomatoes or Canned Spinach with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Tomatoes

17%

74%

Canned Spinach with Liquids and Salt

36%

14%

50%

500 kcal ▼

Macro Nutrients

Tomatoesvs Canned Spinach with Liquids and Salt

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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5.73%5.56g

Fat

10%9.74g

5.56 gvs9.74 g

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

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2.43%0.78g

Saturated Fat

4.93%1.58g

0.78 gvs1.58 g

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

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5.2%0.083g

Omega 3

201%3.2g

0.083 gvs3.2 g

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

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13%2.22g

Omega 6

3.56%0.61g

2.22 gvs0.61 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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83%108g

Carbohydrate

59%77g

108 gvs77 g

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

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101%73g

Sugars

12%8.7g

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

73 gvs8.7 g

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

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52.5%38g

Fructose

≤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]

38 gvsNA g

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

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%34.7g

Glucose

34.7 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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87.7%33.3g

Fiber

111%42g

33.3 gvs42 g

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

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43.7%24.4g

Protein

99%55.5g

24.4 gvs55.5 g

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

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Vitamins

Tomatoesvs Canned Spinach with Liquids and Salt

130%1167μg

Vitamin A

1181%10632μg

RAE, retinol activity equivalents

1167 μgvs10632 μg

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

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85.6%1.03mg

Vitamin B1

39.5%0.47mg

Thiamine

1.03 mgvs0.47 mg

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

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40.6%0.53mg

Vitamin B2

215%2.8mg

Riboflavin

0.53 mgvs2.8 mg

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

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103%16.5mg

Vitamin B3

44.6%7.13mg

Niacin, nicotinic acid, niacinamide

16.5 mgvs7.13 mg

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

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49.4%2.47mg

Vitamin B5

20%1mg

Pantothenic acid

2.47 mgvs1 mg

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

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171%2.22mg

Vitamin B6

162%2.1mg

Pyridoxine

2.22 mgvs2.1 mg

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

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43.4%13μg

Vitamin B7

Biotin

13 μgvsNA μg

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

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104%417μg

Vitamin B9

382%1526μg

Folates and Folic Acid

417 μgvs1526 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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423%381mg

Vitamin C

395%355mg

Ascorbic acid

381 mgvs355 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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100%15mg

Vitamin E

281%42mg

Tocopherols and Tocotrienols

15 mgvs42 mg

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

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183%219μg

Vitamin K

8351%10021μg

Phytomenadione or phylloquinone

219 μgvs10021 μg

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

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Minerals

Tomatoesvs Canned Spinach with Liquids and Salt

27.8%278mg

Calcium

218%2184mg

278 mgvs2184 mg

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

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182%1.64mg

Copper

339%3.05mg

1.64 mgvs3.05 mg

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

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1.6%64μg

Fluoride

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

64 μgvsNA μg

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

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94%7.5mg

Iron

520%41.6mg

7.5 mgvs41.6 mg

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

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72.8%306mg

Magnesium

351%1474mg

306 mgvs1474 mg

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

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138%3.17mg

Manganese

564%13mg

3.17 mgvs13 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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95%667mg

Phosphorus

120%842mg

667 mgvs842 mg

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

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194%6583mg

Potassium

178%6053mg

6583 mgvs6053 mg

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

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0%0μg

Selenium

57.4%31.6μg

0 μgvs31.6 μg

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

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9.26%139mg

Sodium

560%8395mg

139 mgvs8395 mg

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

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43%4.72mg

Zinc

100%11mg

4.72 mgvs11 mg

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

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71%2626g

Water

66.3%2453g

2626 gvs2453 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 Tomatoes vs Canned Spinach with Liquids and Salt:

Raw Ripe Red Tomatoes have 2.2 times more Vitamin B1, 2.3 times more Vitamin B3 and 2.5 times more Vitamin B5 than Canned Spinach Solids and Liquids with Salt.
While Canned Spinach Solids and Liquids with Salt contain 9.1 times more Vitamin A, 5.3 times more Vitamin B2, 3.7 times more Vitamin B9, 2.8 times more Vitamin E and 45.7 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 500 kcal.
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 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Canned Spinach with Liquids and Salt:

Canned Spinach Solids and Liquids with Salt contain 7.9 times more Calcium, 1.9 times more Copper, 5.5 times more Iron, 4.8 times more Magnesium, 4.1 times more Manganese, 1.3 times more Phosphorus, more Selenium, 60.4 times more Sodium and 2.3 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 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Ripe Red Tomatoes have 3.7 times more Omega 6, 1.4 times more Carbohydrate and 8.4 times more Sugars than Canned Spinach Solids and Liquids with Salt.
While Canned Spinach Solids and Liquids with Salt contain 1.8 times more Fat, 38.5 times more Omega 3, 1.3 times more Fiber and 2.3 times more Protein than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Canned Spinach Solids and Liquids with Salt have similar amounts of Energy per 500 kcal.
Both Raw Ripe Red Tomatoes as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

TomatoesVS Cooked Ripe Red TomatoesCanned Spinach with Liquids and SaltVS Cooked Ripe Red TomatoesTomatoesVS Canned SpinachCanned Spinach with Liquids and SaltVS Canned Spinach

Compare Foods

Comparing Nutrients in 500 calories TomatoesVS Canned Spinach with Liquids and Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Tomatoes or Canned Spinach with Liquids and Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: