Comparing Nutrients in 500 calories Spinach VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Spinach: 2174g
• Cooked Ripe Red Tomatoes: 2778g

Spinach has 1.3 times more energy per 100g than Cooked Ripe Red Tomatoes. It has very low energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Spinach or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Spinach	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.74% 8.48g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	4.28% 1.37g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	188% 3g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	3.32% 0.57g	6.86% 1.17g	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	85.7% 111g	130g per day for Men 19-50 years
Sugars	12.6% 9.13g	95% 69g	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	50% 36.4g	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	% 32.8g	g per day for Men 19-50 years
Sucrose	% 1.52g	% 0g	g per day for Men 19-50 years
Fiber	126% 48g	51% 19.4g	38g per day for Men 19-50 years
Protein	111% 62g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Spinach	Cooked Ripe Red Tomatoes	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	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	316% 4.1mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	326% 4.24mg	169% 2.2mg	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	90% 361μg	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	704% 633mg	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	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8748% 10498μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	215% 2152mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	231% 2.1mg	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	236% 19mg	8mg per day for Men 19-50 years
Magnesium	409% 1717mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	127% 2.9mg	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	111% 778mg	700mg per day for Men 19-50 years
Potassium	357% 12130mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	39.5% 21.7μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	114% 1717mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	53.7% 1987g	71% 2621g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Spinach vs Cooked Ripe Red Tomatoes:

• Raw Spinach has 15.3 times more Vitamin A, 1.7 times more Vitamin B1, 6.7 times more Vitamin B2, 1.9 times more Vitamin B6, 11.7 times more Vitamin B9, 2.8 times more Vitamin E and 135 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.5 times more Vitamin B5 than Raw Spinach.
• Both Raw Spinach and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin C per 500 kcal.
• Both Raw Spinach as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Spinach vs Cooked Ripe Red Tomatoes:

• Raw Spinach has 7 times more Calcium, 1.4 times more Copper, 3.1 times more Iron, 6.9 times more Magnesium, 6.7 times more Manganese, 1.4 times more Phosphorus, 2 times more Potassium, 1.6 times more Selenium, 5.6 times more Sodium and 3 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Water than Raw Spinach.

Comparison of macro-nutrients per 500 calories:

• Raw Spinach has 2.8 times more Fat, 54 times more Omega 3, 2.5 times more Fiber and 2.4 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.1 times more Omega 6, 1.4 times more Carbohydrate, 7.6 times more Sugars and 11.2 times more Fructose than Raw Spinach.
• Both Raw Spinach and Cooked Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Raw Spinach as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.