Comparing Nutrients in 100 calories Tomatoes VS Boiled New Zealand Spinach

Weight per 100 calories

• Tomatoes: 556g
• Boiled New Zealand Spinach: 833g

Tomatoes have 1.5 times more energy per 100g than Boiled New Zealand Spinach. It has very low energy density when compared to other foods. Boiled and Drained New Zealand Spinach having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Tomatoes	Boiled New Zealand Spinach	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.7% 0.23g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	29% 0.47g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.54% 0.092g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	20% 14.6g	2.87% 2.1g	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	10.5% 7.6g	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	% 6.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.67g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	26% 233μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	68.6% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	42.7% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	152% 1.98mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.7% 2.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	16.7% 66.7μg	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	84.6% 76mg	148% 133mg	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	20% 3mg	68.3% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	2028% 2433μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	71.3% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.8μg	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	18.8% 1.5mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	63.5% 267mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	191% 4.4mg	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	19% 133mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	38.7% 1317mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	59.4% 892mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	14% 525g	21.4% 790g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.3 times more Vitamin B9 than Boiled and Drained New Zealand Spinach.
• While Boiled and Drained New Zealand Spinach contains 8.4 times more Vitamin B2, 4.3 times more Vitamin B5, 4.4 times more Vitamin B6, 1.8 times more Vitamin C, 3.4 times more Vitamin E and 55.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained New Zealand Spinach have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Raw Ripe Red Tomatoes have 1.5 times more Potassium than Boiled and Drained New Zealand Spinach.
• While Boiled and Drained New Zealand Spinach contains 7.2 times more Calcium, 2 times more Copper, 3.7 times more Iron, 4.4 times more Magnesium, 6.9 times more Manganese, 1.4 times more Phosphorus, more Selenium, 32.1 times more Sodium, 2.7 times more Zinc and 1.5 times more Water than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 calories:

• Raw Ripe Red Tomatoes have 4.8 times more Omega 6, 1.2 times more Carbohydrate and 7 times more Sugars than Boiled and Drained New Zealand Spinach.
• While Boiled and Drained New Zealand Spinach contains 1.3 times more Fat, 28 times more Omega 3, 1.8 times more Fiber and 2.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained New Zealand Spinach have similar amounts of Energy per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.