Comparing Nutrients in 500 calories Cooked Malabar Spinach VS Tomato Juice with Salt

Weight per 500 calories

• Cooked Malabar Spinach: 2174g
• Tomato Juice with Salt: 2941g

Cooked Malabar Spinach has 1.4 times more energy per 100g than Tomato Juice with Salt. It has very low energy density when compared to other foods. Canned Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Malabar Spinach or Tomato Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Cooked Malabar Spinach	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	NA	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	NA	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	105% 76g	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	NA	54% 39g	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	NA	% 36.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	120% 45.7g	31% 11.8g	38g per day for Men 19-50 years
Protein	116% 64.8g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	140% 1261μg	75% 676μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	192% 2.3mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	216% 2.8mg	176% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	124% 19.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	158% 2.06mg	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	620% 2478μg	147% 588μg	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	143% 128mg	2291% 2062mg	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	NA	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	56.4% 67.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	270% 2696mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	268% 2.4mg	137% 1.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.07% 203μg	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	402% 32mg	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	248% 1043mg	77% 324mg	420mg per day for Men 19-50 years
Manganese	241% 5.54mg	87% 2mg	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	112% 783mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	164% 5565mg	188% 6382mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	79.7% 1196mg	496% 7441mg	1500mg per day for Men 19-50 years
Zinc	59.3% 6.52mg	29.4% 3.24mg	11mg per day for Men 19-50 years
Water	54.3% 2011g	75% 2772g	3700g per day for Men 19-50 years

Cooked Malabar Spinach VS Tomato Juice With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Malabar Spinach or Tomato Juice with Salt?

Lets compare vitamin content per 500 calories of Cooked Malabar Spinach vs Tomato Juice with Salt:

• 500 calories of Cooked Malabar Spinach have 1.9 times more Vitamin A, 1.2 times more Vitamin B2 and 4.2 times more Vitamin B9 than Tomato Juice with Salt.
• While 500 kcal of Canned Tomato Juice with Salt contain 1.3 times more Vitamin B1 and 16.1 times more Vitamin C than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Tomato Juice with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• Both Cooked Malabar Spinach as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Malabar Spinach vs Tomato Juice with Salt:

• 500 calories of Cooked Malabar Spinach have 9.2 times more Calcium, 2 times more Copper, 2.8 times more Iron, 3.2 times more Magnesium, 2.8 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Selenium and 2 times more Zinc than Tomato Juice with Salt.
• While 500 kcal of Canned Tomato Juice with Salt contain 6.2 times more Sodium and 1.4 times more Water than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Tomato Juice with Salt contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Malabar Spinach have 2 times more Fat, 3.9 times more Fiber and 2.6 times more Protein than Tomato Juice with Salt.
• While 500 kcal of Canned Tomato Juice with Salt contain 1.8 times more Carbohydrate than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Tomato Juice with Salt offer comparable quantities of Energy per 500 calories.