Comparing Nutrients in 500 calories Tomatoes VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Weight per 500 calories

• Tomatoes: 2778g
• Boiled Chopped Or Leaf Frozen Spinach with Salt: 1471g

Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 1.9 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is low in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or Boiled Chopped Or Leaf Frozen Spinach with Salt?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Tomatoes	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	79% 1.26g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	101% 73g	10.3% 7.5g	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	1.83% 1.32g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.1g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	143% 54.4g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	105% 59g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	130% 1167μg	985% 8868μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	199% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	40.3% 6.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	154% 2mg	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	445% 1779μg	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	36% 32.4mg	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	347% 52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	6626% 7951μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	27.8% 278mg	225% 2250mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	263% 2.37mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	94% 7.5mg	360% 29mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	287% 1206mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	458% 10.5mg	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	105% 735mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	131% 4441mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	316% 4735mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	71% 2626g	35.3% 1308g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Raw Ripe Red Tomatoes have 2.6 times more Vitamin B3, 2.2 times more Vitamin B5 and 11.8 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 7.6 times more Vitamin A, 4.9 times more Vitamin B2, 4.3 times more Vitamin B9, 3.5 times more Vitamin E and 36.2 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Raw Ripe Red Tomatoes have 1.5 times more Potassium and 2 times more Water than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 8.1 times more Calcium, 1.4 times more Copper, 3.8 times more Iron, 3.9 times more Magnesium, 3.3 times more Manganese, more Selenium, 34.1 times more Sodium and 1.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have more Omega 6, 1.5 times more Carbohydrate, 9.7 times more Sugars and 28.8 times more Fructose than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 2.3 times more Fat, 15.2 times more Omega 3, 1.6 times more Fiber and 2.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Energy per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.