Comparing Nutrients in 300 calories Boiled Mustard Spinach with Salt VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Boiled Mustard Spinach with Salt: 1875g
• Cooked Ripe Red Tomatoes: 1667g

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

Discover which food has more nutrients per 300 calories - Boiled Mustard Spinach with Salt or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Spinach with Salt	34%	9%	57%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Mustard Spinach with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	NA	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	NA	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.4% 52.5g	51.4% 67g	130g per day for Men 19-50 years
Sugars	NA	57.2% 41.5g	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	NA	30% 22g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	99% 37.5g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	57% 32g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Spinach with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	854% 7688μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.4% 1.16mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.6% 2.23mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	101% 1.3mg	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	342% 1369μg	54% 217μg	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	1354% 1219mg	422% 380mg	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	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Spinach with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	296% 2963mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	139% 1.25mg	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	188% 15mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	31.3% 131mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	220% 5.06mg	76% 1.75mg	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	48.2% 338mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	157% 5344mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	20.5% 11.3μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	313% 4688mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	48% 1772g	42.5% 1572g	3700g per day for Men 19-50 years

Boiled Mustard Spinach With Salt VS Cooked Ripe Red Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Mustard Spinach with Salt or Cooked Ripe Red Tomatoes?

Lets compare vitamin content per 300 calories of Boiled Mustard Spinach with Salt vs Cooked Ripe Red Tomatoes:

• 300 calories of Boiled Mustard Spinach with Salt have 19.2 times more Vitamin A, 1.3 times more Vitamin B1, 3.2 times more Vitamin B2, 1.4 times more Vitamin B6, 6.3 times more Vitamin B9 and 3.2 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Boiled Mustard Spinach with Salt and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin B3 and Vitamin B5 per 300 calories.
• Both Boiled and Drained Mustard Spinach with Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Mustard Spinach with Salt vs Cooked Ripe Red Tomatoes:

• 300 calories of Boiled Mustard Spinach with Salt have 16.2 times more Calcium, 1.3 times more Iron, 2.9 times more Manganese, 1.5 times more Potassium, 1.4 times more Selenium and 25.6 times more Sodium than Cooked Ripe Red Tomatoes.
• While 300 kcal of Cooked Ripe Red Tomatoes contain 1.3 times more Copper and 1.4 times more Phosphorus than Boiled and Drained Mustard Spinach with Salt.
• Both Boiled Mustard Spinach with Salt and Cooked Ripe Red Tomatoes contain similar levels of Magnesium, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Mustard Spinach with Salt have 3.2 times more Fiber and 2 times more Protein than Cooked Ripe Red Tomatoes.
• While 300 kcal of Cooked Ripe Red Tomatoes contain 1.3 times more Carbohydrate than Boiled and Drained Mustard Spinach with Salt.
• Both Boiled Mustard Spinach with Salt and Cooked Ripe Red Tomatoes offer comparable quantities of Energy per 300 calories.