Comparing Nutrients in 100 calories Spinach VS Cooked Ripe Red Tomatoes

Weight per 100 calories

• Spinach: 435g
• Cooked Ripe Red Tomatoes: 556g

Spinach has 1.3 times more energy per 100g than Cooked Ripe Red Tomatoes. It has very low energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Spinach or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Spinach	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	1.37% 0.23g	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	17% 22.3g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	19% 14g	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	10% 7.28g	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	% 6.56g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0g	g per day for Men 19-50 years
Fiber	25% 9.57g	10.2% 3.9g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	9.42% 5.28g	56g per day for Men 19-50 years

Vitamins

	Spinach	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	227% 2039μg	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.2% 0.82mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.15mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.65% 0.28mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	33.8% 0.44mg	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	18% 72.2μg	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	141% 127mg	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	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1750% 2100μg	13% 15.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	43% 430mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	46.3% 0.42mg	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	47.2% 3.78mg	8mg per day for Men 19-50 years
Magnesium	81.8% 343mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	25.4% 0.58mg	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	22.2% 156mg	700mg per day for Men 19-50 years
Potassium	71.4% 2426mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	7.9% 4.35μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	4.07% 61mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	7.07% 0.78mg	11mg per day for Men 19-50 years
Water	10.7% 397g	14% 524g	3700g per day for Men 19-50 years

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

• Raw Spinach has 15.3 times more Vitamin A, 1.7 times more Vitamin B1, 6.7 times more Vitamin B2, 1.9 times more Vitamin B6, 11.7 times more Vitamin B9, 2.8 times more Vitamin E and 135 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.5 times more Vitamin B5 than Raw Spinach.
• Both Raw Spinach and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin C per 100 kcal.
• Both Raw Spinach as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Spinach vs Cooked Ripe Red Tomatoes:

• Raw Spinach has 7 times more Calcium, 1.4 times more Copper, 3.1 times more Iron, 6.9 times more Magnesium, 6.7 times more Manganese, 1.4 times more Phosphorus, 2 times more Potassium, 1.6 times more Selenium, 5.6 times more Sodium and 3 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Water than Raw Spinach.

Comparison of macro-nutrients per 100 calories:

• Raw Spinach has 2.8 times more Fat, 54 times more Omega 3, 2.5 times more Fiber and 2.4 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.1 times more Omega 6, 1.4 times more Carbohydrate, 7.6 times more Sugars and 11.2 times more Fructose than Raw Spinach.
• Both Raw Spinach and Cooked Ripe Red Tomatoes have similar amounts of Energy per 100 kcal.
• Both Raw Spinach as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.