Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 100 calories Canned SpinachVS Tomatoes

Weight per 100 calories

Canned Spinach
435g
Tomatoes
556g

Canned 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 - Canned Spinach or Tomatoes?

Macros Ratio

Protein Fat Carbs

Canned Spinach
38%
15%
47%
Tomatoes
17%
9%
74%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
2.24%2.17g
Fat
1.15%1.1g
2.17 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
1.1%0.35g
Saturated Fat
0.49%0.16g
0.35 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
48.4%0.77g
Omega 3
1.04%0.017g
0.77 gvs0.017 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
0.84%0.14g
Omega 6
2.6%0.44g
0.14 gvs0.44 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
11.4%14.8g
Carbohydrate
16.6%21.6g
14.8 gvs21.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
2.4%1.74g
Sugars
20%14.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.74 gvs14.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
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 .

Find Vegetables rich in Fructose
NA
Glucose
%6.94g
NA gvs6.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
NA
Sucrose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
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 .

Find Vegetables rich in Fiber
22%12.2g
Protein
8.73%4.9g
12.2 gvs4.9 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

237%2130μg
Vitamin A
26%233μg
RAE, retinol activity equivalents
2130 μgvs233 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
5.8%0.07mg
Vitamin B1
17%0.21mg
Thiamine
0.07 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
46%0.6mg
Vitamin B2
8.1%0.11mg
Riboflavin
0.6 mgvs0.11 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
10.5%1.7mg
Vitamin B3
20.6%3.3mg
Niacin, nicotinic acid, niacinamide
1.7 mgvs3.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
4.1%0.2mg
Vitamin B5
9.9%0.49mg
Pantothenic acid
0.2 mgvs0.49 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
33.4%0.43mg
Vitamin B6
34%0.44mg
Pyridoxine
0.43 mgvs0.44 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
8.7%2.6μg
Biotin
NA μgvs2.6 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
107%426μg
Vitamin B9
21%83.3μg
Folates and Folic Acid
426 μgvs83.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
69%62mg
Vitamin C
84.6%76mg
Ascorbic acid
62 mgvs76 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
56.2%8.43mg
Vitamin E
20%3mg
Tocopherols and Tocotrienols
8.43 mgvs3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
1672%2007μg
Vitamin K
36.6%44μg
Phytomenadione or phylloquinone
2007 μgvs44 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

55.2%552mg
Calcium
5.56%55.6mg
552 mgvs55.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
87%0.78mg
Copper
36.4%0.33mg
0.78 mgvs0.33 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
0.32%12.8μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs12.8 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
125%10mg
Iron
18.8%1.5mg
10 mgvs1.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
78.7%330mg
Magnesium
14.6%61mg
330 mgvs61 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
113%2.6mg
Manganese
27.5%0.63mg
2.6 mgvs0.63 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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 .

Find Vegetables rich in Molybdenum
27.3%191mg
Phosphorus
19%133mg
191 mgvs133 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
44.2%1504mg
Potassium
38.7%1317mg
1504 mgvs1317 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
11%6.1μg
Selenium
0%0μg
6.1 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
93%1400mg
Sodium
1.85%27.8mg
1400 mgvs27.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
18%2mg
Zinc
8.6%0.94mg
2 mgvs0.94 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
10.8%399g
Water
14%525g
399 gvs525 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 100 calories of Canned Spinach vs Tomatoes:
Comparing minerals per 100 calories for Canned Spinach vs Tomatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: