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Comparing Nutrients in 500 calories Cooked Ripe Red TomatoesVS Canned Spinach with Liquids and Salt

Weight per 500 calories

Cooked Ripe Red Tomatoes
2778g
Canned Spinach with Liquids and Salt
2632g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Canned Spinach with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Cooked Ripe Red Tomatoes
18%
5%
77%
Canned Spinach with Liquids and Salt
36%
14%
50%
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
3.15%3.06g
Fat
10%9.74g
3.06 gvs9.74 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.3%0.42g
Saturated Fat
4.93%1.58g
0.42 gvs1.58 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.47%0.056g
Omega 3
201%3.2g
0.056 gvs3.2 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.86%1.17g
Omega 6
3.56%0.61g
1.17 gvs0.61 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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85.7%111g
Carbohydrate
59%77g
111 gvs77 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
95%69g
Sugars
12%8.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
69 gvs8.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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50%36.4g
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]
36.4 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%32.8g
Glucose
NA
32.8 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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51%19.4g
Fiber
111%42g
19.4 gvs42 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
47%26.4g
Protein
99%55.5g
26.4 gvs55.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

74%667μg
Vitamin A
1181%10632μg
RAE, retinol activity equivalents
667 μgvs10632 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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83.3%1mg
Vitamin B1
39.5%0.47mg
Thiamine
1 mgvs0.47 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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47%0.61mg
Vitamin B2
215%2.8mg
Riboflavin
0.61 mgvs2.8 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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92%14.8mg
Vitamin B3
44.6%7.13mg
Niacin, nicotinic acid, niacinamide
14.8 mgvs7.13 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
71.7%3.6mg
Vitamin B5
20%1mg
Pantothenic acid
3.6 mgvs1 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
169%2.2mg
Vitamin B6
162%2.1mg
Pyridoxine
2.2 mgvs2.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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90%361μg
Vitamin B9
382%1526μg
Folates and Folic Acid
361 μgvs1526 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
704%633mg
Vitamin C
395%355mg
Ascorbic acid
633 mgvs355 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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104%15.6mg
Vitamin E
281%42mg
Tocopherols and Tocotrienols
15.6 mgvs42 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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65%77.8μg
Vitamin K
8351%10021μg
Phytomenadione or phylloquinone
77.8 μgvs10021 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

30.6%306mg
Calcium
218%2184mg
306 mgvs2184 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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231%2.1mg
Copper
339%3.05mg
2.1 mgvs3.05 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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236%19mg
Iron
520%41.6mg
19 mgvs41.6 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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59.5%250mg
Magnesium
351%1474mg
250 mgvs1474 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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127%2.9mg
Manganese
564%13mg
2.9 mgvs13 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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111%778mg
Phosphorus
120%842mg
778 mgvs842 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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178%6056mg
Potassium
178%6053mg
6056 mgvs6053 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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25.3%14μg
Selenium
57.4%31.6μg
14 μgvs31.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
20.4%306mg
Sodium
560%8395mg
306 mgvs8395 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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35.4%3.9mg
Zinc
100%11mg
3.9 mgvs11 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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71%2621g
Water
66.3%2453g
2621 gvs2453 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 Cooked Ripe Red Tomatoes vs Canned Spinach with Liquids and Salt:
Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Canned Spinach with Liquids and Salt:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: