Comparing Nutrients in 500 calories Canned Spinach with Liquids VS Tomatoes

Weight per 500 calories

• Canned Spinach with Liquids: 2632g
• Tomatoes: 2778g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Canned Spinach with Liquids or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Tomatoes	17%	9%	74%

Macro Nutrients

	Canned Spinach with Liquids	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.74g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	4.93% 1.58g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	201% 3.2g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	3.56% 0.61g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	83% 108g	130g per day for Men 19-50 years
Sugars	12% 8.7g	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	152% 58g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	99% 55.5g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Tomatoes	Recommended Dietary Allowance
Vitamin A	1181% 10632μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.13mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	382% 1526μg	104% 417μg	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	395% 355mg	423% 381mg	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	281% 42mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8351% 10021μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Tomatoes	Recommended Dietary Allowance
Calcium	218% 2184mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	339% 3.05mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	520% 41.6mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	564% 13mg	138% 3.17mg	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	120% 842mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	178% 6053mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	57.4% 31.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	132% 1974mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	66.3% 2453g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Spinach with Liquids vs Tomatoes:

• Canned Spinach Solids and Liquids have 9.1 times more Vitamin A, 5.3 times more Vitamin B2, 3.7 times more Vitamin B9, 2.8 times more Vitamin E and 45.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Vitamin B1, 2.3 times more Vitamin B3 and 2.5 times more Vitamin B5 than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 and Vitamin C per 500 kcal.
• Both Canned Spinach Solids and Liquids as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Spinach with Liquids vs Tomatoes:

• Canned Spinach Solids and Liquids have 7.9 times more Calcium, 1.9 times more Copper, 5.5 times more Iron, 4.8 times more Magnesium, 4.1 times more Manganese, 1.3 times more Phosphorus, more Selenium, 14.2 times more Sodium and 2.3 times more Zinc than Raw Ripe Red Tomatoes.
• Both Canned Spinach Solids and Liquids and Raw Ripe Red Tomatoes have similar amounts of Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Spinach Solids and Liquids have 1.8 times more Fat, 38.5 times more Omega 3, 1.7 times more Fiber and 2.3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.7 times more Omega 6, 1.4 times more Carbohydrate and 8.4 times more Sugars than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Raw Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Canned Spinach Solids and Liquids as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.