Comparing Nutrients in 500 calories Spinach VS Canned Tomatoes with Green Chilies

Weight per 500 calories

• Spinach: 2174g
• Canned Tomatoes with Green Chilies: 3333g

Spinach has 1.5 times more energy per 100g than Canned Tomatoes with Green Chilies. It has very low energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 500 calories - Spinach or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Spinach	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.74% 8.48g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	4.28% 1.37g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	188% 3g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	3.32% 0.57g	5.7% 0.97g	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	93% 121g	130g per day for Men 19-50 years
Sugars	12.6% 9.13g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.52g	NA	g per day for Men 19-50 years
Fiber	126% 48g	NA	38g per day for Men 19-50 years
Protein	111% 62g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Spinach	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	1133% 10196μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	316% 4.1mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	326% 4.24mg	264% 3.43mg	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	75% 300μg	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	230% 207mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8748% 10498μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	215% 2152mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	333% 3mg	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	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	409% 1717mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	191% 4.4mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	357% 12130mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	39.5% 21.7μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	114% 1717mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	53.7% 1987g	85% 3141g	3700g per day for Men 19-50 years

Spinach VS Canned Tomatoes With Green Chilies Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Spinach or Canned Tomatoes with Green Chilies?

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

• 500 calories of Spinach have 15.3 times more Vitamin A, 1.5 times more Vitamin B1, 6.5 times more Vitamin B2, 1.2 times more Vitamin B6, 14.1 times more Vitamin B9 and 3 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.4 times more Vitamin B3 and 3.5 times more Vitamin B5 than Raw Spinach.
• Both Raw Spinach as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Spinach have 3.2 times more Calcium, 6.8 times more Iron, 4.7 times more Magnesium, 4.4 times more Manganese, 2.3 times more Phosphorus, 3.4 times more Potassium, 1.6 times more Selenium and 2.7 times more Zinc than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 7.8 times more Sodium and 1.6 times more Water than Raw Spinach.
• Both Spinach and Canned Tomatoes with Green Chilies contain similar levels of Copper per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Spinach have 90 times more Omega 3 and 2.7 times more Protein than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.5 times more Carbohydrate than Raw Spinach.
• Both Spinach and Canned Tomatoes with Green Chilies offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3
• Both Raw Spinach as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 6 in 500 calories.