Comparing Nutrients in 100 calories Cooked Malabar Spinach VS Tomatoes

Weight per 100 calories

• Cooked Malabar Spinach: 435g
• Tomatoes: 556g

Cooked Malabar 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 - Cooked Malabar Spinach or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked Malabar Spinach	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.06% 11.8g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	20% 14.6g	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	NA	10.5% 7.6g	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	NA	% 6.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24% 9.13g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	23% 13g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Tomatoes	Recommended Dietary Allowance
Vitamin A	28% 252μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.42mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.8% 0.37mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	124% 496μg	21% 83.3μg	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	28.5% 25.7mg	84.6% 76mg	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	NA	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	Tomatoes	Recommended Dietary Allowance
Calcium	54% 539mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	80.4% 6.43mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	48.2% 1.1mg	27.5% 0.63mg	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	22.4% 157mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	32.7% 1113mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	7.1% 3.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	16% 239mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	11% 402g	14% 525g	3700g per day for Men 19-50 years

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

• Cooked Malabar Spinach has 2.2 times more Vitamin B1, 5.3 times more Vitamin B2 and 5.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3 times more Vitamin C than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Ripe Red Tomatoes have similar amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 kcal.
• Both Cooked Malabar 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 Cooked Malabar Spinach vs Tomatoes:

• Cooked Malabar Spinach has 9.7 times more Calcium, 1.5 times more Copper, 4.3 times more Iron, 3.4 times more Magnesium, 1.8 times more Manganese, more Selenium, 8.6 times more Sodium and 1.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Water than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Ripe Red Tomatoes have similar amounts of Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Malabar Spinach has 3.1 times more Fat, 1.4 times more Fiber and 2.7 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Carbohydrate than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Raw Ripe Red Tomatoes have similar amounts of Energy per 100 kcal.
• Both Cooked Malabar Spinach as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.