Comparing Nutrients in 500 calories Tomatoes VS Boiled Spinach

Weight per 500 calories

• Tomatoes: 2778g
• Boiled Spinach: 2174g

Boiled and Drained Spinach has 1.3 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very low in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or Boiled Spinach?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Tomatoes	Boiled Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	5.83% 5.65g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	2.92% 0.93g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	125% 2g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	2.17% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	62.7% 81.5g	130g per day for Men 19-50 years
Sugars	101% 73g	13% 9.35g	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	52.5% 38g	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	% 34.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	137% 52g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	115% 64.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	130% 1167μg	1266% 11391μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	172% 2.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	395% 5.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	66.6% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	63% 3.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	405% 5.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	793% 3174μg	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	423% 381mg	237% 213mg	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	100% 15mg	301% 45.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	8942% 10730μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Spinach	Recommended Dietary Allowance
Calcium	27.8% 278mg	296% 2957mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	420% 3.8mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	20.5% 822μg	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	94% 7.5mg	970% 77.6mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	450% 1891mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	884% 20.3mg	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	95% 667mg	174% 1217mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	298% 10130mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	59.3% 32.6μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	101% 1522mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	71% 2626g	53.6% 1983g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes vs Boiled Spinach:

• Raw Ripe Red Tomatoes have 1.5 times more Vitamin B3 and 1.8 times more Vitamin C than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 9.8 times more Vitamin A, 2 times more Vitamin B1, 9.7 times more Vitamin B2, 1.3 times more Vitamin B5, 2.4 times more Vitamin B6, 7.6 times more Vitamin B9, 3 times more Vitamin E and 48.9 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Boiled Spinach:

• Raw Ripe Red Tomatoes have 1.3 times more Water than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 10.6 times more Calcium, 2.3 times more Copper, 12.9 times more Fluoride, 10.3 times more Iron, 6.2 times more Magnesium, 6.4 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium, more Selenium, 11 times more Sodium and 3.5 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 6 times more Omega 6, 1.3 times more Carbohydrate and 7.8 times more Sugars than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 24 times more Omega 3, 1.6 times more Fiber and 2.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Spinach have similar amounts of Energy and Fat per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.