Comparing Nutrients in 300 calories Spinach VS Stewed Canned Tomatoes

Weight per 300 calories

• Spinach: 1304g
• Stewed Canned Tomatoes: 1154g

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

Discover which food has more nutrients per 300 calories - Spinach or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Spinach	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.24% 5.1g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	5.02% 0.85g	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	55% 71.4g	130g per day for Men 19-50 years
Sugars	7.56% 5.48g	56% 40.6g	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	30% 21.7g	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	% 19g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 0.23g	g per day for Men 19-50 years
Fiber	75.5% 28.7g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Spinach	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	680% 6117μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.8% 1mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.44mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.54mg	15% 0.2mg	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	14.4% 57.7μg	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	101% 91mg	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	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5249% 6299μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	129% 1291mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	144% 1.3mg	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	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	245% 1030mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	509% 11.7mg	29.6% 0.68mg	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	33% 231mg	700mg per day for Men 19-50 years
Potassium	214% 7278mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	68.7% 1030mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	63% 6.9mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	32.2% 1192g	28.5% 1056g	3700g per day for Men 19-50 years

Spinach VS Stewed Canned Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Spinach or Stewed Canned Tomatoes?

Lets compare vitamin content per 300 calories of Spinach vs Stewed Canned Tomatoes:

• 300 calories of Spinach have 58.9 times more Vitamin A, 1.9 times more Vitamin B1, 6.1 times more Vitamin B2, 13 times more Vitamin B6, 43.9 times more Vitamin B9, 4 times more Vitamin C, 2.8 times more Vitamin E and 227.5 times more Vitamin K than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 1.6 times more Vitamin B5 than Raw Spinach.
• Both Spinach and Stewed Canned Tomatoes provide similar amounts of Vitamin B3 per 300 calories.
• Both Raw Spinach as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Spinach vs Stewed Canned Tomatoes:

• 300 calories of Spinach have 3.3 times more Calcium, 1.3 times more Copper, 2.3 times more Iron, 7.4 times more Magnesium, 17.2 times more Manganese, 2.8 times more Phosphorus, 3 times more Potassium, 1.9 times more Selenium and 3.5 times more Zinc than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 2.5 times more Sodium than Raw Spinach.
• Both Spinach and Stewed Canned Tomatoes contain similar levels of Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Spinach have 52 times more Omega 3, 2.5 times more Fiber and 3.6 times more Protein than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 1.5 times more Carbohydrate, 7.4 times more Sugars and 11.1 times more Fructose than Raw Spinach.
• Both Spinach and Stewed Canned Tomatoes offer comparable quantities of Energy per 300 calories.
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Raw Spinach as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in 300 calories.