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

Weight per 500 calories

• Mustard Spinach: 2273g
• Canned Tomatoes with Green Chilies: 3333g

Mustard 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 - Mustard Spinach or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Mustard Spinach	32%	10%	58%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Mustard 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	7.03% 6.8g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	38.4% 0.61g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	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	68% 88.6g	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	167% 63.6g	NA	38g per day for Men 19-50 years
Protein	89.3% 50g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Mustard Spinach	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	1250% 11250μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.1mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.05mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.48mg	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	903% 3614μg	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	3283% 2955mg	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

	Mustard Spinach	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	477% 4773mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	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	426% 34mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	402% 9.25mg	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	91% 636mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	300% 10205mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	32% 477mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	56.6% 2095g	85% 3141g	3700g per day for Men 19-50 years

Mustard Spinach VS Canned Tomatoes With Green Chilies Nutrients Per 500 Kcal

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

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

• 500 calories of Mustard Spinach have 16.9 times more Vitamin A, 1.4 times more Vitamin B1, 3.3 times more Vitamin B2, 12 times more Vitamin B9 and 14.3 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.4 times more Vitamin B3 than Raw Mustard Spinach.
• Both Mustard Spinach and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B5 and Vitamin B6 per 500 calories.
• Both Raw Mustard 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 Mustard Spinach vs Canned Tomatoes with Green Chilies:

• 500 calories of Mustard Spinach have 7.2 times more Calcium, 3.9 times more Iron, 2.1 times more Manganese, 1.4 times more Phosphorus, 2.9 times more Potassium and 1.4 times more Selenium than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.8 times more Copper, 1.5 times more Magnesium, 28 times more Sodium and 1.5 times more Water than Raw Mustard Spinach.
• Both Mustard Spinach and Canned Tomatoes with Green Chilies contain similar levels of Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Mustard Spinach have 18.4 times more Omega 3 and 2.2 times more Protein than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.4 times more Carbohydrate than Raw Mustard Spinach.
• Both Mustard Spinach and Canned Tomatoes with Green Chilies offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3
• Both Raw Mustard Spinach as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 6 in 500 calories.