Comparing Nutrients in 500 calories Spinach VS Tomato Paste

Weight per 500 calories

• Spinach: 2174g
• Tomato Paste: 610g

Canned Tomato Paste has 3.6 times more energy per unit of mass than Raw Spinach, which is average in comparison to other foods. Spinach having very low energy density.

Discover which food has more nutrients per 500 calories - Spinach or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Spinach	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.74% 8.48g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	4.28% 1.37g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	188% 3g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	3.32% 0.57g	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	60.7% 79g	88.7% 115g	130g per day for Men 19-50 years
Sugars	12.6% 9.13g	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	4.5% 3.26g	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	% 2.4g	% 35g	g per day for Men 19-50 years
Sucrose	% 1.52g	% 1.83g	g per day for Men 19-50 years
Fiber	126% 48g	65.8% 25g	38g per day for Men 19-50 years
Protein	111% 62g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Spinach	Tomato Paste	Recommended Dietary Allowance
Vitamin A	1133% 10196μg	51.5% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	316% 4.1mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	326% 4.24mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	308% 92μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1054% 4217μg	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	679% 611mg	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	294% 44mg	175% 26.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8748% 10498μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Tomato Paste	Recommended Dietary Allowance
Calcium	215% 2152mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	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	736% 59mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	409% 1717mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	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	152% 1065mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	357% 12130mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	39.5% 21.7μg	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	114% 1717mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	53.7% 1987g	12% 448g	3700g per day for Men 19-50 years

Spinach VS Tomato Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Spinach or Tomato Paste?

Lets compare vitamin content per 500 calories of Spinach vs Tomato Paste:

• 500 calories of Spinach have 22 times more Vitamin A, 4.6 times more Vitamin B1, 4.4 times more Vitamin B2, 1.6 times more Vitamin B5, 3.2 times more Vitamin B6, 57.6 times more Vitamin B9, 4.6 times more Vitamin C, 1.7 times more Vitamin E and 151 times more Vitamin K than Tomato Paste.
• Both Spinach and Tomato Paste provide similar amounts of Vitamin B3 per 500 calories.
• Both Raw 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 Spinach vs Tomato Paste:

• 500 calories of Spinach have 9.8 times more Calcium, 1.3 times more Copper, 3.2 times more Iron, 6.7 times more Magnesium, 10.6 times more Manganese, 2.1 times more Phosphorus, 2 times more Potassium, 4.8 times more Sodium, 3 times more Zinc and 4.4 times more Water than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.5 times more Selenium than Raw Spinach.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Spinach have 70.3 times more Omega 3, 1.9 times more Fiber and 2.4 times more Protein than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.5 times more Carbohydrate, 8.1 times more Sugars and 10.9 times more Fructose than Raw Spinach.
• Both Spinach and Tomato Paste offer comparable quantities of Energy per 500 calories.
• 500 calories of Tomato Paste provide inadequate amounts of Omega 3
• Both Raw Spinach as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in 500 calories.