Comparing Nutrients in 300 calories Spinach VS Tomato Puree

Weight per 300 calories

• Spinach: 1304g
• Tomato Puree: 790g

Canned Tomato Puree has 1.7 times more energy per unit of mass than Raw Spinach, which is low in comparison to other foods. Spinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Spinach	Tomato Puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.24% 5.1g	1.7% 1.66g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	1.97% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	36.4% 47.3g	54.5% 71g	130g per day for Men 19-50 years
Sugars	7.56% 5.48g	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	2.7% 1.96g	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	% 1.43g	% 19.3g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 0g	g per day for Men 19-50 years
Fiber	75.5% 28.7g	39.5% 15g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Spinach	Tomato Puree	Recommended Dietary Allowance
Vitamin A	680% 6117μg	23% 205μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.8% 1mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.44mg	72.3% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.54mg	76.5% 0.99mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	185% 55.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	633% 2530μg	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	407% 367mg	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	177% 26.5mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5249% 6299μg	22.4% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Tomato Puree	Recommended Dietary Allowance
Calcium	129% 1291mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	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	442% 35.3mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	245% 1030mg	43.2% 182mg	420mg per day for Men 19-50 years
Manganese	509% 11.7mg	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	91% 639mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	214% 7278mg	102% 3466mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	68.7% 1030mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	63% 6.9mg	26% 2.84mg	11mg per day for Men 19-50 years
Water	32.2% 1192g	18.8% 694g	3700g per day for Men 19-50 years

Spinach VS Tomato Puree Nutrients Per 300 Kcal

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

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

• 300 calories of Spinach have 29.8 times more Vitamin A, 5.2 times more Vitamin B1, 3.9 times more Vitamin B2, 2.6 times more Vitamin B6, 29.1 times more Vitamin B9, 4.4 times more Vitamin C, 1.7 times more Vitamin E and 234.7 times more Vitamin K than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 4.1 times more Vitamin B5 than Raw Spinach.
• Both Spinach and Tomato Puree provide similar amounts of Vitamin B3 per 300 calories.
• Both Raw 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 Spinach vs Tomato Puree:

• 300 calories of Spinach have 9.1 times more Calcium, 2.5 times more Iron, 5.7 times more Magnesium, 8.8 times more Manganese, 2 times more Phosphorus, 2.1 times more Potassium, 2.4 times more Selenium, 4.7 times more Sodium, 2.4 times more Zinc and 1.7 times more Water than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 1.3 times more Copper than Raw Spinach.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Spinach have 57 times more Omega 3, 1.9 times more Fiber and 2.9 times more Protein than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 1.5 times more Carbohydrate, 7 times more Sugars and 9.6 times more Fructose than Raw Spinach.
• Both Spinach and Tomato Puree offer comparable quantities of Energy per 300 calories.
• 300 calories of Tomato Puree provide inadequate amounts of Omega 3
• Both Raw Spinach as well as Canned Tomato Puree provide inadequate amounts of Omega 6 in 300 calories.