Comparing Nutrients in 500 calories Spinach VS Tomatoes in Juice with Salt

Weight per 500 calories

• Spinach: 2174g
• Tomatoes in Juice with Salt: 3125g

Spinach has 1.4 times more energy per 100g than Tomatoes in Juice with Salt. It has very low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Spinach or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Spinach	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.74% 8.48g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	4.28% 1.37g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	188% 3g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.32% 0.57g	18% 3.03g	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	83.4% 108g	130g per day for Men 19-50 years
Sugars	12.6% 9.13g	110% 79.7g	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	4.5% 3.26g	56.5% 41g	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	% 38.8g	g per day for Men 19-50 years
Sucrose	% 1.52g	% 0g	g per day for Men 19-50 years
Fiber	126% 48g	156% 59.4g	38g per day for Men 19-50 years
Protein	111% 62g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Spinach	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	1133% 10196μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	316% 4.1mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	326% 4.24mg	267% 3.47mg	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	62.5% 250μg	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	438% 394mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8748% 10498μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	215% 2152mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	409% 1717mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	92% 2.13mg	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	152% 1065mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	357% 12130mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	39.5% 21.7μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	114% 1717mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	53.7% 1987g	80% 2961g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Spinach vs Tomatoes in Juice with Salt:

• Raw Spinach has 16.3 times more Vitamin A, 2.4 times more Vitamin B2, 1.2 times more Vitamin B6, 16.9 times more Vitamin B9, 1.6 times more Vitamin C, 2.4 times more Vitamin E and 129.2 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 10.6 times more Vitamin B1, 1.4 times more Vitamin B3 and 2.6 times more Vitamin B5 than Raw Spinach.
• Both Raw Spinach as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Spinach vs Tomatoes in Juice with Salt:

• Raw Spinach has 2.1 times more Calcium, 1.7 times more Copper, 3.3 times more Iron, 5.5 times more Magnesium, 9.2 times more Manganese, 2 times more Phosphorus, 2 times more Potassium and 3.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.1 times more Sodium and 1.5 times more Water than Raw Spinach.
• Both Raw Spinach and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Spinach has 24 times more Omega 3 and 2.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 5.4 times more Omega 6, 1.4 times more Carbohydrate, 8.7 times more Sugars and 12.6 times more Fructose than Raw Spinach.
• Both Raw Spinach and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy, Fat and Fiber per 500 kcal.
• Both Raw Spinach as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.