Comparing Nutrients in 500 calories Cooked Malabar Spinach VS Canned Tomatoes with Green Chilies

Weight per 500 calories

• Cooked Malabar Spinach: 2174g
• Canned Tomatoes with Green Chilies: 3333g

Cooked Malabar Spinach has 1.5 times more energy per 100g than Canned Tomatoes with Green Chilies. It has very low energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Malabar Spinach or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Cooked Malabar Spinach	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	NA	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	NA	5.7% 0.97g	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	93% 121g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	120% 45.7g	NA	38g per day for Men 19-50 years
Protein	116% 64.8g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	140% 1261μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	192% 2.3mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	216% 2.8mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.93mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	264% 3.43mg	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	75% 300μg	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	230% 207mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	270% 2696mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	268% 2.4mg	333% 3mg	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	402% 32mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	248% 1043mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	241% 5.54mg	191% 4.4mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	164% 5565mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	79.7% 1196mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	59.3% 6.52mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	54.3% 2011g	85% 3141g	3700g per day for Men 19-50 years

Cooked Malabar Spinach VS Canned Tomatoes With Green Chilies Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Malabar Spinach or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 500 calories of Cooked Malabar Spinach vs Canned Tomatoes with Green Chilies:

• 500 calories of Cooked Malabar Spinach have 1.9 times more Vitamin A, 2 times more Vitamin B1, 4.4 times more Vitamin B2 and 8.3 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.6 times more Vitamin C than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B3 per 500 calories.
• Both Cooked Malabar Spinach as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Malabar Spinach vs Canned Tomatoes with Green Chilies:

• 500 calories of Cooked Malabar Spinach have 4 times more Calcium, 3.7 times more Iron, 2.8 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium, 1.5 times more Selenium and 1.5 times more Zinc than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 11.2 times more Sodium and 1.6 times more Water than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Canned Tomatoes with Green Chilies contain similar levels of Copper per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Malabar Spinach have 6.4 times more Fat and 2.8 times more Protein than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 2 times more Carbohydrate than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Canned Tomatoes with Green Chilies offer comparable quantities of Energy per 500 calories.