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

Weight per 300 calories

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

Cooked Malabar Spinach has 1.3 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is very low in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Cooked Malabar Spinach?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cooked Malabar Spinach	40%	24%	36%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cooked Malabar Spinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	NA	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	NA	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 67g	27% 35.3g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	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	30% 22g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	30.7% 11.7g	72% 27.4g	38g per day for Men 19-50 years
Protein	28.3% 16g	69.4% 39g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cooked Malabar Spinach	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	84% 757μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	115% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	64% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	35.2% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	86.3% 1.12mg	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	54% 217μg	372% 1487μg	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	422% 380mg	85.5% 77mg	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	62.2% 9.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cooked Malabar Spinach	Recommended Dietary Allowance
Calcium	18.3% 183mg	162% 1617mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	161% 1.45mg	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	142% 11.3mg	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	145% 3.33mg	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	66.7% 467mg	67% 470mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	98% 3339mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	48% 717mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	35.6% 3.9mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	32.6% 1207g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 1.2 times more Vitamin B5 and 4.9 times more Vitamin C than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 1.9 times more Vitamin A, 2.3 times more Vitamin B1, 4.6 times more Vitamin B2 and 6.9 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Malabar Spinach have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Cooked Malabar Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Cooked Ripe Red Tomatoes have 1.3 times more Water than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 8.8 times more Calcium, 1.7 times more Iron, 4.2 times more Magnesium, 1.9 times more Manganese, 1.4 times more Selenium, 3.9 times more Sodium and 1.7 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Malabar Spinach have similar amounts of Copper, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Ripe Red Tomatoes have 1.9 times more Carbohydrate than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 5.5 times more Fat, 2.3 times more Fiber and 2.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Malabar Spinach have similar amounts of Energy per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Cooked Malabar Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.