Comparing Nutrients in 500 calories Boiled Chopped Or Leaf Frozen Spinach VS Tomato Paste

Weight per 500 calories

• Boiled Chopped Or Leaf Frozen Spinach: 1471g
• Tomato Paste: 610g

Canned Tomato Paste has 2.4 times more energy per unit of mass than Boiled and Drained Chopped Or Leaf Frozen Spinach, which is average in comparison to other foods. Boiled Chopped Or Leaf Frozen Spinach having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Chopped Or Leaf Frozen Spinach or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	341% 5.46g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	5.45% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.6g	88.7% 115g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	102% 74.3g	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	1.83% 1.32g	49.2% 35.7g	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	% 2.94g	% 35g	g per day for Men 19-50 years
Sucrose	% 3.1g	% 1.83g	g per day for Men 19-50 years
Fiber	143% 54.4g	65.8% 25g	38g per day for Men 19-50 years
Protein	105% 59g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Tomato Paste	Recommended Dietary Allowance
Vitamin A	985% 8868μg	51.5% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	199% 2.6mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.46mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	101% 1.3mg	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	445% 1779μg	18.3% 73μg	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	36% 32.4mg	148% 134mg	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	347% 52mg	175% 26.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6626% 7951μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Tomato Paste	Recommended Dietary Allowance
Calcium	225% 2250mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	247% 2.23mg	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	360% 29mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	287% 1206mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	458% 10.5mg	80% 1.84mg	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	105% 735mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	131% 4441mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	95% 1426mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	35.3% 1308g	12% 448g	3700g per day for Men 19-50 years

Boiled Chopped Or Leaf Frozen Spinach VS Tomato Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Chopped Or Leaf Frozen Spinach or Tomato Paste?

Lets compare vitamin content per 500 calories of Boiled Chopped Or Leaf Frozen Spinach vs Tomato Paste:

• 500 calories of Boiled Chopped Or Leaf Frozen Spinach have 19.1 times more Vitamin A, 3.1 times more Vitamin B1, 2.8 times more Vitamin B2, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 24.3 times more Vitamin B9, 2 times more Vitamin E and 114.4 times more Vitamin K than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 2.9 times more Vitamin B3 and 4.1 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Chopped Or Leaf Frozen Spinach vs Tomato Paste:

• 500 calories of Boiled Chopped Or Leaf Frozen Spinach have 10.3 times more Calcium, 1.6 times more Iron, 4.7 times more Magnesium, 5.7 times more Manganese, 1.5 times more Phosphorus, 2.5 times more Selenium, 4 times more Sodium, 1.9 times more Zinc and 2.9 times more Water than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.4 times more Potassium than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Tomato Paste contain similar levels of Copper per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Chopped Or Leaf Frozen Spinach have 4.5 times more Fat, 127.8 times more Omega 3, 2.2 times more Fiber and 2.2 times more Protein than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.6 times more Carbohydrate, 9.9 times more Sugars and 27 times more Fructose than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Tomato Paste offer comparable quantities of Energy per 500 calories.
• 500 calories of Tomato Paste provide inadequate amounts of Omega 3
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in 500 calories.