Comparing Nutrients in 500 calories Boiled New Zealand Spinach VS Stewed Canned Tomatoes

Weight per 500 calories

• Boiled New Zealand Spinach: 4167g
• Stewed Canned Tomatoes: 1923g

Stewed Canned Ripe Red Tomatoes have 2.2 times more energy per unit of mass than Boiled and Drained New Zealand Spinach, which is very low 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 Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled New Zealand Spinach	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.13g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	146% 2.33g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	8.37% 1.42g	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	92% 119g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	93% 67.7g	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	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	154% 58.3g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	97% 54g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	343% 4.46mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	213% 10.7mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	760% 9.88mg	25% 0.33mg	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	24% 96μg	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	169% 152mg	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	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10139% 12167μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	200% 2000mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	356% 3.2mg	239% 2.15mg	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	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	317% 1333mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	953% 22mg	49.3% 1.13mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	125% 4250mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	68% 37.5μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	297% 4458mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	107% 3950g	47.6% 1760g	3700g per day for Men 19-50 years

Boiled New Zealand Spinach VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled New Zealand Spinach or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Boiled New Zealand Spinach vs Stewed Canned Tomatoes:

• 500 calories of Boiled New Zealand Spinach have 1.4 times more Vitamin B1, 6.6 times more Vitamin B2, 4.9 times more Vitamin B5, 30.2 times more Vitamin B6, 3.5 times more Vitamin B9, 4.4 times more Vitamin C, 3.2 times more Vitamin E and 263.6 times more Vitamin K than Stewed Canned Tomatoes.
• Both Boiled New Zealand Spinach and Stewed Canned Tomatoes provide similar amounts of Vitamin B3 per 500 calories.
• Both Boiled and Drained New Zealand Spinach as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled New Zealand Spinach vs Stewed Canned Tomatoes:

• 500 calories of Boiled New Zealand Spinach have 3.1 times more Calcium, 1.5 times more Copper, 5.8 times more Magnesium, 19.3 times more Manganese, 2.4 times more Phosphorus, 3.3 times more Selenium, 4 times more Zinc and 2.2 times more Water than Stewed Canned Tomatoes.
• Both Boiled New Zealand Spinach and Stewed Canned Tomatoes contain similar levels of Iron, Potassium and Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled New Zealand Spinach have 40.4 times more Omega 3, 3 times more Fiber and 3.1 times more Protein than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.3 times more Carbohydrate and 6.5 times more Sugars than Boiled and Drained New Zealand Spinach.
• Both Boiled New Zealand Spinach and Stewed Canned Tomatoes offer comparable quantities of Energy per 500 calories.
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Boiled and Drained New Zealand Spinach as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in 500 calories.