Comparing Nutrients in 300 calories Mustard Spinach VS Canned Tomatoes with Green Chilies

Weight per 300 calories

• Mustard Spinach: 1364g
• Canned Tomatoes with Green Chilies: 2000g

Mustard Spinach has 1.5 times more energy per 100g than Canned Tomatoes with Green Chilies. It has very low energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 300 calories - Mustard Spinach or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Mustard Spinach	32%	10%	58%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Mustard Spinach	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	100% 38g	NA	38g per day for Men 19-50 years
Protein	53.6% 30g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Mustard Spinach	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	750% 6750μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.3% 0.93mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.8% 9.25mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.5% 2.43mg	59% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	158% 2.06mg	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	542% 2168μg	45% 180μg	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	1970% 1773mg	138% 124mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Spinach	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	286% 2864mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	200% 1.8mg	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	256% 20.5mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	115% 2.64mg	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	54.5% 382mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	180% 6123mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	19% 286mg	535% 8020mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	34% 1257g	51% 1885g	3700g per day for Men 19-50 years

Mustard Spinach VS Canned Tomatoes With Green Chilies Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Mustard Spinach or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 300 calories of Mustard Spinach vs Canned Tomatoes with Green Chilies:

• 300 calories of Mustard Spinach have 16.9 times more Vitamin A, 1.4 times more Vitamin B1, 3.3 times more Vitamin B2, 12 times more Vitamin B9 and 14.3 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.4 times more Vitamin B3 than Raw Mustard Spinach.
• Both Mustard Spinach and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
• Both Raw Mustard Spinach as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Mustard Spinach vs Canned Tomatoes with Green Chilies:

• 300 calories of Mustard Spinach have 7.2 times more Calcium, 3.9 times more Iron, 2.1 times more Manganese, 1.4 times more Phosphorus, 2.9 times more Potassium and 1.4 times more Selenium than Canned Tomatoes with Green Chilies.
• While 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.8 times more Copper, 1.5 times more Magnesium, 28 times more Sodium and 1.5 times more Water than Raw Mustard Spinach.
• Both Mustard Spinach and Canned Tomatoes with Green Chilies contain similar levels of Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Mustard Spinach have 18.4 times more Omega 3 and 2.2 times more Protein than Canned Tomatoes with Green Chilies.
• While 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.4 times more Carbohydrate than Raw Mustard Spinach.
• Both Mustard Spinach and Canned Tomatoes with Green Chilies offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3
• Both Raw Mustard Spinach as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 6 in 300 calories.