Comparing Nutrients in 300 calories Boiled Mustard Spinach VS Tomato Puree

Weight per 300 calories

• Boiled Mustard Spinach: 1875g
• Tomato Puree: 790g

Canned Tomato Puree has 2.4 times more energy per unit of mass than Boiled and Drained Mustard Spinach, which is low in comparison to other foods. Boiled Mustard Spinach having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Mustard Spinach or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Spinach	34%	9%	57%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Boiled Mustard Spinach	Tomato Puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	1.7% 1.66g	97g per day for Men 19-50 years
Saturated Fat	NA	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	1.97% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	3.8% 0.65g	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	54.5% 71g	130g per day for Men 19-50 years
Sugars	NA	52.6% 38g	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	26% 18.8g	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	% 19.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	99% 37.5g	39.5% 15g	38g per day for Men 19-50 years
Protein	57% 32g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Spinach	Tomato Puree	Recommended Dietary Allowance
Vitamin A	854% 7688μg	23% 205μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.4% 1.16mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	72.3% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.6% 2.23mg	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	76.5% 0.99mg	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	21.7% 87μg	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	93% 83.7mg	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	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.4% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Spinach	Tomato Puree	Recommended Dietary Allowance
Calcium	296% 2963mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	252% 2.27mg	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	176% 14mg	8mg per day for Men 19-50 years
Magnesium	31.3% 131mg	43.2% 182mg	420mg per day for Men 19-50 years
Manganese	220% 5.06mg	58% 1.33mg	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	45% 316mg	700mg per day for Men 19-50 years
Potassium	157% 5344mg	102% 3466mg	3400mg per day for Men 19-50 years
Selenium	20.5% 11.3μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	26% 2.84mg	11mg per day for Men 19-50 years
Water	48% 1772g	18.8% 694g	3700g per day for Men 19-50 years

Boiled Mustard Spinach VS Tomato Puree Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Mustard Spinach or Tomato Puree?

Lets compare vitamin content per 300 calories of Boiled Mustard Spinach vs Tomato Puree:

• 300 calories of Boiled Mustard Spinach have 37.5 times more Vitamin A, 3.9 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B6, 15.8 times more Vitamin B9 and 14.6 times more Vitamin C than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 1.4 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled and Drained Mustard Spinach.
• Both Boiled and Drained Mustard Spinach as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Mustard Spinach vs Tomato Puree:

• 300 calories of Boiled Mustard Spinach have 20.8 times more Calcium, 3.8 times more Manganese, 1.5 times more Potassium, 2 times more Selenium and 2.6 times more Water than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 2.4 times more Copper, 1.4 times more Magnesium and 1.4 times more Zinc than Boiled and Drained Mustard Spinach.
• Both Boiled Mustard Spinach and Tomato Puree contain similar levels of Iron, Phosphorus and Sodium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Mustard Spinach have 2.5 times more Fiber and 2.4 times more Protein than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 1.4 times more Carbohydrate than Boiled and Drained Mustard Spinach.
• Both Boiled Mustard Spinach and Tomato Puree offer comparable quantities of Energy per 300 calories.