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Comparing Nutrients in 500 calories Tomatoes in Juice with SaltVS Boiled Spinach

Weight per 500 calories

Tomatoes in Juice with Salt
3125g
Boiled Spinach
2174g

Boiled and Drained Spinach has 1.4 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is very low in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Tomatoes in Juice with Salt
16%
12%
72%
Boiled Spinach
41%
8%
51%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
8.05%7.8g
Fat
5.83%5.65g
7.8 gvs5.65 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.32%1.06g
Saturated Fat
2.92%0.93g
1.06 gvs0.93 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.8%0.13g
Omega 3
125%2g
0.13 gvs2 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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18%3.03g
Omega 6
2.17%0.37g
3.03 gvs0.37 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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83.4%108g
Carbohydrate
62.7%81.5g
108 gvs81.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
110%79.7g
Sugars
13%9.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
79.7 gvs9.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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56.5%41g
Fructose
NA
≤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]
41 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%38.8g
Glucose
NA
38.8 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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156%59.4g
Fiber
137%52g
59.4 gvs52 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
44%24.7g
Protein
115%64.6g
24.7 gvs64.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

69.4%625μg
Vitamin A
1266%11391μg
RAE, retinol activity equivalents
625 μgvs11391 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
1497%18mg
Vitamin B1
172%2.07mg
Thiamine
18 mgvs2.07 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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132%1.7mg
Vitamin B2
395%5.13mg
Riboflavin
1.7 mgvs5.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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139%22.3mg
Vitamin B3
66.6%10.7mg
Niacin, nicotinic acid, niacinamide
22.3 mgvs10.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
73%3.66mg
Vitamin B5
63%3.15mg
Pantothenic acid
3.66 mgvs3.15 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
267%3.47mg
Vitamin B6
405%5.26mg
Pyridoxine
3.47 mgvs5.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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62.5%250μg
Vitamin B9
793%3174μg
Folates and Folic Acid
250 μgvs3174 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
438%394mg
Vitamin C
237%213mg
Ascorbic acid
394 mgvs213 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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123%18.4mg
Vitamin E
301%45.2mg
Tocopherols and Tocotrienols
18.4 mgvs45.2 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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67.7%81.3μg
Vitamin K
8942%10730μg
Phytomenadione or phylloquinone
81.3 μgvs10730 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

103%1031mg
Calcium
296%2957mg
1031 mgvs2957 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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181%1.63mg
Copper
420%3.8mg
1.63 mgvs3.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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4%159μg
Fluoride
20.5%822μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
159 μgvs822 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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223%18mg
Iron
970%77.6mg
18 mgvs77.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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74.4%313mg
Magnesium
450%1891mg
313 mgvs1891 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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92%2.13mg
Manganese
884%20.3mg
2.13 mgvs20.3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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76%531mg
Phosphorus
174%1217mg
531 mgvs1217 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
176%5969mg
Potassium
298%10130mg
5969 mgvs10130 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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39.8%22μg
Selenium
59.3%32.6μg
22 μgvs32.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
240%3594mg
Sodium
101%1522mg
3594 mgvs1522 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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34%3.75mg
Zinc
150%16.5mg
3.75 mgvs16.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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80%2961g
Water
53.6%1983g
2961 gvs1983 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Tomatoes in Juice with Salt vs Boiled Spinach:
Comparing minerals per 500 calories for Tomatoes in Juice with Salt vs Boiled Spinach:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: