Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS 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%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	10% 9.74g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	4.93% 1.58g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	201% 3.2g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	3.56% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	59% 77g	130g per day for Men 19-50 years
Sugars	95% 69g	12% 8.7g	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	50% 36.4g	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	% 32.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	111% 42g	38g per day for Men 19-50 years
Protein	47% 26.4g	99% 55.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	74% 667μg	1181% 10632μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	44.6% 7.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	162% 2.1mg	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	90% 361μg	382% 1526μg	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	704% 633mg	395% 355mg	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	104% 15.6mg	281% 42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	8351% 10021μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	30.6% 306mg	218% 2184mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	339% 3.05mg	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	236% 19mg	520% 41.6mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	564% 13mg	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	111% 778mg	120% 842mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	178% 6053mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	57.4% 31.6μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	560% 8395mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	100% 11mg	11mg per day for Men 19-50 years
Water	71% 2621g	66.3% 2453g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Canned Spinach with Liquids and Salt:

• Cooked Ripe Red Tomatoes have 2.1 times more Vitamin B1, 2.1 times more Vitamin B3, 3.6 times more Vitamin B5 and 1.8 times more Vitamin C than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 15.9 times more Vitamin A, 4.6 times more Vitamin B2, 4.2 times more Vitamin B9, 2.7 times more Vitamin E and 128.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Spinach Solids and Liquids with Salt have similar amounts of Vitamin B6 per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Canned Spinach with Liquids and Salt:

• Canned Spinach Solids and Liquids with Salt contain 7.1 times more Calcium, 1.5 times more Copper, 2.2 times more Iron, 5.9 times more Magnesium, 4.4 times more Manganese, 2.3 times more Selenium, 27.5 times more Sodium and 2.8 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Spinach Solids and Liquids with Salt have similar amounts of Phosphorus, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 1.9 times more Omega 6, 1.4 times more Carbohydrate and 8 times more Sugars than Canned Spinach Solids and Liquids with Salt.
• While Canned Spinach Solids and Liquids with Salt contain 3.2 times more Fat, 57.8 times more Omega 3, 2.2 times more Fiber and 2.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Spinach Solids and Liquids with Salt have similar amounts of Energy per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.