Comparing Nutrients in 300 calories Tomatoes VS Frozen Spinach

Weight per 300 calories

• Tomatoes: 1667g
• Frozen Spinach: 1035g

Unprepared Frozen Spinach has 1.6 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very low in comparison to other foods. Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Tomatoes	Frozen Spinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	6.08% 5.9g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	33.5% 43.6g	130g per day for Men 19-50 years
Sugars	60.5% 44g	9.27% 6.72g	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	31.5% 23g	2.57% 1.86g	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	% 21g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.5g	g per day for Men 19-50 years
Fiber	52.6% 20g	79% 30g	38g per day for Men 19-50 years
Protein	26% 14.7g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	674% 6062μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	178% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	32.8% 5.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	137% 1.78mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	375% 1500μg	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	254% 228mg	63.2% 57mg	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	60% 9mg	200% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	3207% 3848μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Frozen Spinach	Recommended Dietary Allowance
Calcium	16.7% 167mg	133% 1334mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	166% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	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	56.3% 4.5mg	244% 19.6mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	185% 776mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	317% 7.3mg	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	57% 400mg	72.4% 507mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	105% 3579mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	51% 766mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	25.2% 933g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 4 times more Vitamin C than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 8.7 times more Vitamin A, 1.6 times more Vitamin B1, 7.3 times more Vitamin B2, 1.3 times more Vitamin B6, 6 times more Vitamin B9, 3.3 times more Vitamin E and 29.2 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Frozen Spinach:

• Raw Ripe Red Tomatoes have 1.7 times more Water than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 8 times more Calcium, 1.5 times more Copper, 4.3 times more Iron, 4.2 times more Magnesium, 3.8 times more Manganese, 1.3 times more Phosphorus, more Selenium, 9.2 times more Sodium and 2 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Unprepared Frozen Spinach have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have more Omega 6, 1.5 times more Carbohydrate, 6.5 times more Sugars and 12.3 times more Fructose than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 1.8 times more Fat, 17 times more Omega 3, 1.5 times more Fiber and 2.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Unprepared Frozen Spinach have similar amounts of Energy per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Unprepared Frozen Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.