Comparing Nutrients in 100 calories Spinach VS Stewed Canned Tomatoes

Weight per 100 calories

• Spinach: 435g
• Stewed Canned Tomatoes: 385g

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

Discover which food has more nutrients per 100 calories - Spinach or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Spinach	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.8g	18.3% 24g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	18.7% 13.5g	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	0.9% 0.65g	9.97% 7.23g	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	% 0.48g	% 6.27g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.077g	g per day for Men 19-50 years
Fiber	25% 9.57g	10% 3.85g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Spinach	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	227% 2039μg	3.85% 34.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.2% 0.82mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.15mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.65% 0.28mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	5.03% 0.065mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	61.6% 18.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	211% 843μg	4.8% 19.2μg	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	136% 122mg	33.8% 30.4mg	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	59% 8.83mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1750% 2100μg	7.7% 9.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	43% 430mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	147% 11.8mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	81.8% 343mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	9.87% 0.23mg	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	30.4% 213mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	71.4% 2426mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	7.9% 4.35μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	56.7% 850mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	5.94% 0.65mg	11mg per day for Men 19-50 years
Water	10.7% 397g	9.5% 352g	3700g per day for Men 19-50 years

Spinach VS Stewed Canned Tomatoes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Spinach or Stewed Canned Tomatoes?

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

• 100 calories of Spinach have 58.9 times more Vitamin A, 1.9 times more Vitamin B1, 6.1 times more Vitamin B2, 13 times more Vitamin B6, 43.9 times more Vitamin B9, 4 times more Vitamin C, 2.8 times more Vitamin E and 227.5 times more Vitamin K than Stewed Canned Tomatoes.
• While 100 kcal of Stewed Canned Ripe Red Tomatoes contain 1.6 times more Vitamin B5 than Raw Spinach.
• Both Spinach and Stewed Canned Tomatoes provide similar amounts of Vitamin B3 per 100 calories.
• Both Raw Spinach as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Spinach vs Stewed Canned Tomatoes:

• 100 calories of Spinach have 3.3 times more Calcium, 1.3 times more Copper, 2.3 times more Iron, 7.4 times more Magnesium, 17.2 times more Manganese, 2.8 times more Phosphorus, 3 times more Potassium, 1.9 times more Selenium and 3.5 times more Zinc than Stewed Canned Tomatoes.
• While 100 kcal of Stewed Canned Ripe Red Tomatoes contain 2.5 times more Sodium than Raw Spinach.
• Both Spinach and Stewed Canned Tomatoes contain similar levels of Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Spinach have 52 times more Omega 3, 2.5 times more Fiber and 3.6 times more Protein than Stewed Canned Tomatoes.
• While 100 kcal of Stewed Canned Ripe Red Tomatoes contain 1.5 times more Carbohydrate, 7.4 times more Sugars and 11.1 times more Fructose than Raw Spinach.
• Both Spinach and Stewed Canned Tomatoes offer comparable quantities of Energy per 100 calories.
• 100 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Raw Spinach as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in 100 calories.