Comparing Nutrients in 500 calories Frozen Spinach VS Tomatoes

Weight per 500 calories

• Frozen Spinach: 1724g
• Tomatoes: 2778g

Frozen Spinach has 1.6 times more energy per 100g than Tomatoes. It has very low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Frozen Spinach or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Tomatoes	17%	9%	74%

Macro Nutrients

	Frozen Spinach	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.83g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	88.4% 1.4g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	56% 72.6g	83% 108g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	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	4.3% 3.1g	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	% 4.14g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 4.14g	% 0g	g per day for Men 19-50 years
Fiber	132% 50g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	112% 62.6g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Tomatoes	Recommended Dietary Allowance
Vitamin A	1123% 10103μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	297% 3.86mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.6% 8.74mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.97mg	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	625% 2500μg	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	105% 95mg	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	333% 50mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5345% 6414μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Tomatoes	Recommended Dietary Allowance
Calcium	222% 2224mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	276% 2.5mg	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	407% 32.6mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	308% 1293mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	528% 12mg	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	121% 845mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	175% 5966mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	188% 103μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	85% 1276mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	87.8% 9.66mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	42% 1555g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen Spinach vs Tomatoes:

• Unprepared Frozen Spinach has 8.7 times more Vitamin A, 1.6 times more Vitamin B1, 7.3 times more Vitamin B2, 1.3 times more Vitamin B6, 6 times more Vitamin B9, 3.3 times more Vitamin E and 29.2 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 4 times more Vitamin C than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach 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 Frozen Spinach vs Tomatoes:

• Unprepared Frozen Spinach has 8 times more Calcium, 1.5 times more Copper, 4.3 times more Iron, 4.2 times more Magnesium, 3.8 times more Manganese, 1.3 times more Phosphorus, more Selenium, 9.2 times more Sodium and 2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Water than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Raw Ripe Red Tomatoes have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Unprepared Frozen Spinach has 1.8 times more Fat, 17 times more Omega 3, 1.5 times more Fiber and 2.6 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Omega 6, 1.5 times more Carbohydrate, 6.5 times more Sugars and 12.3 times more Fructose than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Raw Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Unprepared Frozen Spinach as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.