Comparing Nutrients in 500 calories Boiled New Zealand Spinach VS Tomato Powder

Weight per 500 calories

• Boiled New Zealand Spinach: 4167g
• Tomato Powder: 166g

Tomato Powder has 25.2 times more energy per unit of mass than Boiled and Drained New Zealand Spinach, which is high in comparison to other foods. Boiled New Zealand Spinach having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled New Zealand Spinach or Tomato Powder?

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Boiled New Zealand Spinach	Tomato Powder	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.13g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	146% 2.33g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.3% 88.8g	95% 124g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	100% 72.7g	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	154% 58.3g	72% 27.3g	38g per day for Men 19-50 years
Protein	97% 54g	38% 21.4g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Tomato Powder	Recommended Dietary Allowance
Vitamin A	NA	159% 1427μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	343% 4.46mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	213% 10.7mg	125% 6.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	760% 9.88mg	58.2% 0.76mg	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	83.3% 333μg	49.7% 199μg	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	741% 667mg	215% 193mg	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	342% 51.3mg	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10139% 12167μg	67.3% 80.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Tomato Powder	Recommended Dietary Allowance
Calcium	200% 2000mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	356% 3.2mg	228% 2.05mg	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	344% 27.5mg	94% 7.55mg	8mg per day for Men 19-50 years
Magnesium	317% 1333mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	953% 22mg	140% 3.23mg	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	131% 917mg	69.8% 488mg	700mg per day for Men 19-50 years
Potassium	125% 4250mg	94% 3190mg	3400mg per day for Men 19-50 years
Selenium	68% 37.5μg	16% 8.77μg	55μg per day for Men 19-50 years
Sodium	297% 4458mg	14.8% 222mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	25.7% 2.83mg	11mg per day for Men 19-50 years
Water	107% 3950g	0.14% 5.07g	3700g per day for Men 19-50 years

Boiled New Zealand Spinach VS Tomato Powder Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled New Zealand Spinach or Tomato Powder?

Lets compare vitamin content per 500 calories of Boiled New Zealand Spinach vs Tomato Powder:

• 500 calories of Boiled New Zealand Spinach have 3.5 times more Vitamin B2, 1.7 times more Vitamin B5, 13.1 times more Vitamin B6, 1.7 times more Vitamin B9, 3.5 times more Vitamin C, 2.5 times more Vitamin E and 150.6 times more Vitamin K than Tomato Powder.
• Both Boiled New Zealand Spinach and Tomato Powder provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• Both Boiled and Drained New Zealand Spinach as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled New Zealand Spinach vs Tomato Powder:

• 500 calories of Boiled New Zealand Spinach have 7.3 times more Calcium, 1.6 times more Copper, 3.6 times more Iron, 4.5 times more Magnesium, 6.8 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium, 4.3 times more Selenium, 20.1 times more Sodium, 4.6 times more Zinc and 779.7 times more Water than Tomato Powder.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled New Zealand Spinach have 201.3 times more Omega 3, 2.1 times more Fiber and 2.5 times more Protein than Tomato Powder.
• While 500 kcal of Tomato Powder contain 1.4 times more Carbohydrate and 7 times more Sugars than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Tomato Powder offer comparable quantities of Energy per 500 calories.
• 500 calories of Tomato Powder provide inadequate amounts of Omega 3
• Both Boiled and Drained New Zealand Spinach as well as Tomato Powder provide inadequate amounts of Omega 6 in 500 calories.