Comparing Nutrients in 300 calories Tomatoes VS Vinespinach

Weight per 300 calories

• Tomatoes: 1667g
• Vinespinach: 1579g

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

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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Vinespinach	31%	11%	58%

Macro Nutrients

	Tomatoes	Vinespinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	NA	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	60.5% 44g	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	31.5% 23g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	NA	38g per day for Men 19-50 years
Protein	26% 14.7g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Vinespinach	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	702% 6316μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	65.8% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	188% 2.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	49.3% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	291% 3.8mg	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	553% 2211μg	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	1789% 1611mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Vinespinach	Recommended Dietary Allowance
Calcium	16.7% 167mg	172% 1721mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	188% 1.7mg	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	237% 19mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	244% 1026mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	505% 11.6mg	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	117% 821mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	237% 8053mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	25.3% 379mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	39.7% 1470g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.3 times more Vitamin B3 and 1.8 times more Vitamin B5 than Raw Vinespinach.
• While Raw Vinespinach contains 9 times more Vitamin A, 1.3 times more Vitamin B1, 7.7 times more Vitamin B2, 2.8 times more Vitamin B6, 8.8 times more Vitamin B9 and 7.1 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Vinespinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Vinespinach:

• Raw Vinespinach contains 10.3 times more Calcium, 1.7 times more Copper, 4.2 times more Iron, 5.6 times more Magnesium, 6.1 times more Manganese, 2.1 times more Phosphorus, 2 times more Potassium, more Selenium, 4.5 times more Sodium and 2.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Vinespinach have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 1.2 times more Carbohydrate than Raw Vinespinach.
• While Raw Vinespinach contains 1.4 times more Fat and 1.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Vinespinach have similar amounts of Energy per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Vinespinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.