Comparing Nutrients in 300 calories Spinach VS Tomatoes

Weight per 300 calories

• Spinach: 1304g
• Tomatoes: 1667g

Spinach has 1.3 times more energy per 100g than Tomatoes. It has very low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Spinach or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Tomatoes	17%	9%	74%

Macro Nutrients

	Spinach	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.24% 5.1g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	7.84% 1.33g	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	50% 65g	130g per day for Men 19-50 years
Sugars	7.56% 5.48g	60.5% 44g	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	31.5% 23g	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	% 21g	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	52.6% 20g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Spinach	Tomatoes	Recommended Dietary Allowance
Vitamin A	680% 6117μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.8% 1mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.44mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.54mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	185% 55.4μg	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	633% 2530μg	62.5% 250μg	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	254% 228mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5249% 6299μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Tomatoes	Recommended Dietary Allowance
Calcium	129% 1291mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	245% 1030mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	509% 11.7mg	82.6% 1.9mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	214% 7278mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	68.7% 1030mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	63% 6.9mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	32.2% 1192g	42.6% 1575g	3700g per day for Men 19-50 years

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

• Raw Spinach has 8.7 times more Vitamin A, 1.6 times more Vitamin B1, 7.8 times more Vitamin B2, 1.9 times more Vitamin B6, 7.1 times more Vitamin B7, 10.1 times more Vitamin B9, 1.6 times more Vitamin C, 2.9 times more Vitamin E and 47.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Vitamin B5 than Raw Spinach.
• Both Raw Spinach and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw Spinach as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Spinach vs Tomatoes:

• Raw Spinach has 7.7 times more Calcium, 1.7 times more Copper, 7.9 times more Iron, 5.6 times more Magnesium, 6.2 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Potassium, more Selenium, 12.4 times more Sodium and 2.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Water than Raw Spinach.

Comparison of macro-nutrients per 300 calories:

• Raw Spinach has 1.5 times more Fat, 36 times more Omega 3, 1.4 times more Fiber and 2.5 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.9 times more Omega 6, 1.4 times more Carbohydrate, 8 times more Sugars and 11.7 times more Fructose than Raw Spinach.
• Both Raw Spinach and Raw Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Raw Spinach as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.