Comparing Nutrients in 100 calories Cooked Ripe Red Tomatoes VS Canned Spinach with Liquids

Weight per 100 calories

• Cooked Ripe Red Tomatoes: 556g
• Canned Spinach with Liquids: 526g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Canned Spinach with Liquids	36%	14%	50%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Canned Spinach with Liquids	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	12% 15.4g	130g per day for Men 19-50 years
Sugars	19% 14g	2.4% 1.74g	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	10% 7.28g	NA	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	% 6.56g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.2% 3.9g	30.5% 11.6g	38g per day for Men 19-50 years
Protein	9.42% 5.28g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Canned Spinach with Liquids	Recommended Dietary Allowance
Vitamin A	15% 133μg	236% 2126μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.4% 0.12mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	8.9% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.8% 0.44mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 72.2μg	76.3% 305μg	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	141% 127mg	79% 71mg	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	20.7% 3.1mg	56% 8.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.6μg	1670% 2004μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Canned Spinach with Liquids	Recommended Dietary Allowance
Calcium	6.1% 61mg	43.7% 437mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	68% 0.61mg	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	47.2% 3.78mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	113% 2.6mg	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	22.2% 156mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	11.5% 6.3μg	55μg per day for Men 19-50 years
Sodium	4.07% 61mg	26.3% 395mg	1500mg per day for Men 19-50 years
Zinc	7.07% 0.78mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	14% 524g	13.3% 491g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 2.1 times more Vitamin B1, 2.1 times more Vitamin B3, 3.6 times more Vitamin B5 and 1.8 times more Vitamin C than Canned Spinach Solids and Liquids.
• While Canned Spinach Solids and Liquids contain 15.9 times more Vitamin A, 4.6 times more Vitamin B2, 4.2 times more Vitamin B9, 2.7 times more Vitamin E and 128.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Spinach Solids and Liquids have similar amounts of Vitamin B6 per 100 kcal.
• Both Cooked Ripe Red Tomatoes as well as Canned Spinach Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Canned Spinach Solids and Liquids contain 7.1 times more Calcium, 1.5 times more Copper, 2.2 times more Iron, 5.9 times more Magnesium, 4.4 times more Manganese, 2.3 times more Selenium, 6.5 times more Sodium and 2.8 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Spinach Solids and Liquids have similar amounts of Phosphorus, Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Ripe Red Tomatoes have 1.9 times more Omega 6, 1.4 times more Carbohydrate and 8 times more Sugars than Canned Spinach Solids and Liquids.
• While Canned Spinach Solids and Liquids contain 3.2 times more Fat, 57.8 times more Omega 3, 3 times more Fiber and 2.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Spinach Solids and Liquids have similar amounts of Energy per 100 kcal.
• Both Cooked Ripe Red Tomatoes as well as Canned Spinach Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.