Comparing Nutrients in 100 calories Tomatoes VS Frozen Spinach

Weight per 100 calories

• Tomatoes: 556g
• Frozen Spinach: 345g

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 100 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	17.7% 0.28g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0% 0g	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	11% 14.5g	130g per day for Men 19-50 years
Sugars	20% 14.6g	3.1% 2.24g	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	0.86% 0.62g	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	% 0.83g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.83g	g per day for Men 19-50 years
Fiber	17.5% 6.67g	26.3% 10g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	22.4% 12.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	26% 233μg	225% 2021μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	59.4% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	45.6% 0.59mg	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	125% 500μg	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	21% 19mg	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	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	1069% 1283μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Frozen Spinach	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	55% 0.5mg	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	81.5% 6.5mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	61.6% 259mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	106% 2.43mg	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	24% 169mg	700mg per day for Men 19-50 years
Potassium	38.7% 1317mg	35% 1193mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	37.6% 20.7μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	17% 255mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	17.6% 1.93mg	11mg per day for Men 19-50 years
Water	14% 525g	8.4% 311g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 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 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Unprepared Frozen Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.