Comparing Nutrients in 100 calories New Zealand Spinach VS Tomatoes

Weight per 100 calories

• New Zealand Spinach: 714g
• Tomatoes: 556g

Raw Ripe Red Tomatoes have 1.3 times more energy per unit of mass than Raw New Zealand Spinach, which is very low in comparison to other foods. New Zealand Spinach having very low energy density.

Which food has more nutrients per 100 calories - New Zealand Spinach or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
New Zealand Spinach	34%	10%	56%
Tomatoes	17%	9%	74%

Macro Nutrients

	New Zealand Spinach	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.093g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	2.86% 2.07g	20% 14.6g	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	NA	10.5% 7.6g	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	NA	% 6.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	28% 10.7g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	19% 10.7g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.4% 0.93mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.6% 2.23mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	167% 2.17mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.8% 107μg	21% 83.3μg	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	238% 214mg	84.6% 76mg	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	67.6% 10mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2006% 2407μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Tomatoes	Recommended Dietary Allowance
Calcium	41.4% 414mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	71.4% 5.7mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	66.3% 279mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	27.5% 0.63mg	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	28.6% 200mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	62% 929mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.7mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	18% 671g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of New Zealand Spinach vs Tomatoes:

• Raw New Zealand Spinach has 1.4 times more Vitamin B1, 8.8 times more Vitamin B2, 4.5 times more Vitamin B5, 4.9 times more Vitamin B6, 1.3 times more Vitamin B9, 2.8 times more Vitamin C, 3.4 times more Vitamin E and 54.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw New Zealand Spinach and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 per 100 kcal.
• Both Raw New Zealand Spinach as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for New Zealand Spinach vs Tomatoes:

• Raw New Zealand Spinach has 7.5 times more Calcium, 2 times more Copper, 3.8 times more Iron, 4.6 times more Magnesium, 7.2 times more Manganese, 1.5 times more Phosphorus, more Selenium, 33.4 times more Sodium, 2.9 times more Zinc and 1.3 times more Water than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Potassium than Raw New Zealand Spinach.

Comparison of macro-nutrients per 100 calories:

• Raw New Zealand Spinach has 1.3 times more Fat, 28.3 times more Omega 3, 1.6 times more Fiber and 2.2 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.8 times more Omega 6 and 7.1 times more Sugars than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw New Zealand Spinach as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.