Comparing Nutrients in 500 calories Tomatoes VS Frozen Spinach

Weight per 500 calories

• Tomatoes: 2778g
• Frozen Spinach: 1724g

Unprepared Frozen Spinach has 1.6 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 Frozen Spinach?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Tomatoes	Frozen Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	10% 9.83g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	88.4% 1.4g	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	56% 72.6g	130g per day for Men 19-50 years
Sugars	101% 73g	15.5% 11.2g	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	4.3% 3.1g	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	% 4.14g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.14g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	132% 50g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	112% 62.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	130% 1167μg	1123% 10103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	297% 3.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	54.6% 8.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	228% 2.97mg	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	625% 2500μg	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	105% 95mg	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	333% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	5345% 6414μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Frozen Spinach	Recommended Dietary Allowance
Calcium	27.8% 278mg	222% 2224mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	276% 2.5mg	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	407% 32.6mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	308% 1293mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	528% 12mg	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	121% 845mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	175% 5966mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	188% 103μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	85% 1276mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	87.8% 9.66mg	11mg per day for Men 19-50 years
Water	71% 2626g	42% 1555g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 4 times more Vitamin C than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 8.7 times more Vitamin A, 1.6 times more Vitamin B1, 7.3 times more Vitamin B2, 1.3 times more Vitamin B6, 6 times more Vitamin B9, 3.3 times more Vitamin E and 29.2 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Frozen Spinach:

• Raw Ripe Red Tomatoes have 1.7 times more Water than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 8 times more Calcium, 1.5 times more Copper, 4.3 times more Iron, 4.2 times more Magnesium, 3.8 times more Manganese, 1.3 times more Phosphorus, more Selenium, 9.2 times more Sodium and 2 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Unprepared Frozen Spinach have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have more Omega 6, 1.5 times more Carbohydrate, 6.5 times more Sugars and 12.3 times more Fructose than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 1.8 times more Fat, 17 times more Omega 3, 1.5 times more Fiber and 2.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Unprepared Frozen Spinach have similar amounts of Energy per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Unprepared Frozen Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.