Comparing Nutrients in 14 ounces Boiled New Zealand Spinach VS Tomatoes

Macros Ratio

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

Macro Nutrients

	Boiled New Zealand Spinach	Tomatoes	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.5% 8.45g	12% 15.4g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.42mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.4% 0.94mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	15% 59.5μg	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	70.6% 63.5mg	60.4% 54.4mg	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	32.5% 4.9mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	966% 1159μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Tomatoes	Recommended Dietary Allowance
Calcium	19% 191mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	32.7% 2.6mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	19.7% 0.45mg	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	12.5% 87.3mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	10% 376g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled New Zealand Spinach vs Tomatoes:

• Boiled and Drained New Zealand Spinach has 5.6 times more Vitamin B2, 2.9 times more Vitamin B5, 3 times more Vitamin B6, 2.3 times more Vitamin E and 37 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Vitamin B3 and 1.9 times more Vitamin B9 than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin C per 14 oz.
• Both Boiled and Drained New Zealand Spinach as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled New Zealand Spinach vs Tomatoes:

• Boiled and Drained New Zealand Spinach has 4.8 times more Calcium, 1.3 times more Copper, 2.4 times more Iron, 2.9 times more Magnesium, 4.6 times more Manganese, more Selenium, 21.4 times more Sodium and 1.8 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.3 times more Potassium than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Raw Ripe Red Tomatoes have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained New Zealand Spinach has 18.7 times more Omega 3 and 1.5 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Carbohydrate and 10.5 times more Sugars than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Raw Ripe Red Tomatoes have similar amounts of Fiber per 14 oz.
• Both Boiled and Drained New Zealand Spinach as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.