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

Weight per 300 calories

• Boiled Spinach: 1304g
• Cooked Ripe Red Tomatoes: 1667g

Boiled 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 300 calories - Boiled Spinach or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Spinach	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	37.6% 49g	51.4% 67g	130g per day for Men 19-50 years
Sugars	7.74% 5.6g	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	82.4% 31.3g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	69% 38.7g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	759% 6835μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	237% 3.08mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	243% 3.16mg	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	476% 1904μg	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	142% 128mg	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	181% 27mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5365% 6438μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	177% 1774mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	139% 1.25mg	0.9mg per day for Men 19-50 years
Fluoride	12.3% 493μg	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	582% 46.6mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	270% 1135mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	530% 12mg	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	104% 730mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	179% 6078mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	61% 913mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	90% 9.9mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	32% 1190g	42.5% 1572g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach has 17.1 times more Vitamin A, 2.1 times more Vitamin B1, 8.4 times more Vitamin B2, 2.4 times more Vitamin B6, 8.8 times more Vitamin B9, 2.9 times more Vitamin E and 138 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Vitamin B3 and 3 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B5 per 300 kcal.
• Both Boiled and Drained Spinach as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Spinach has 9.7 times more Calcium, 1.8 times more Copper, 4.1 times more Iron, 7.6 times more Magnesium, 7 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Potassium, 2.3 times more Selenium, 5 times more Sodium and 4.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Water than Boiled and Drained Spinach.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Spinach has 1.8 times more Fat, 36 times more Omega 3, 2.7 times more Fiber and 2.4 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.2 times more Omega 6, 1.4 times more Carbohydrate and 7.4 times more Sugars than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Cooked Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Spinach as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.