Comparing Nutrients in 500 calories Tomatoes in Juice with Salt VS Boiled New Zealand Spinach with Salt

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Boiled New Zealand Spinach with Salt: 4167g

Tomatoes in Juice with Salt have 1.3 times more energy per 100g than Boiled New Zealand Spinach with Salt. It has very low energy density when compared to other foods. Boiled and Drained New Zealand Spinach with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Boiled New Zealand Spinach with Salt?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled New Zealand Spinach with Salt	34%	10%	56%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	3.5% 1.13g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	146% 2.33g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	68.3% 88.8g	130g per day for Men 19-50 years
Sugars	110% 79.7g	14.4% 10.4g	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	56.5% 41g	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	% 38.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	156% 59.4g	154% 58.3g	38g per day for Men 19-50 years
Protein	44% 24.7g	97% 54g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	343% 4.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	213% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	760% 9.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	83.3% 333μg	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	438% 394mg	741% 667mg	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	123% 18.4mg	342% 51.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	10139% 12167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Calcium	103% 1031mg	200% 2000mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	356% 3.2mg	0.9mg per day for Men 19-50 years
Fluoride	4% 159μg	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	223% 18mg	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	317% 1333mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	953% 22mg	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	76% 531mg	131% 917mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	125% 4250mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	68% 37.5μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	953% 14292mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	117% 13mg	11mg per day for Men 19-50 years
Water	80% 2961g	107% 3950g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS Boiled New Zealand Spinach With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Boiled New Zealand Spinach with Salt?

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

• 500 calories of Tomatoes in Juice with Salt have 14.4 times more Vitamin B1 and 1.4 times more Vitamin B3 than Boiled New Zealand Spinach with Salt.
• While 500 kcal of Boiled and Drained New Zealand Spinach with Salt contain 2.6 times more Vitamin B2, 2.9 times more Vitamin B5, 2.8 times more Vitamin B6, 1.3 times more Vitamin B9, 1.7 times more Vitamin C, 2.8 times more Vitamin E and 149.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained New Zealand Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Tomatoes in Juice with Salt have 1.4 times more Potassium than Boiled New Zealand Spinach with Salt.
• While 500 kcal of Boiled and Drained New Zealand Spinach with Salt contain 1.9 times more Calcium, 2 times more Copper, 1.5 times more Iron, 4.3 times more Magnesium, 10.3 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Selenium, 4 times more Sodium, 3.4 times more Zinc and 1.3 times more Water than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomatoes in Juice with Salt have 6.6 times more Omega 6, 1.2 times more Carbohydrate and 7.7 times more Sugars than Boiled New Zealand Spinach with Salt.
• While 500 kcal of Boiled and Drained New Zealand Spinach with Salt contain 18.7 times more Omega 3 and 2.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled New Zealand Spinach with Salt offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3
• 500 calories of Boiled New Zealand Spinach with Salt provide inadequate amounts of Omega 6