Comparing Nutrients in 14 ounces New Zealand Spinach VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
New Zealand Spinach	34%	10%	56%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	New Zealand Spinach	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.63% 9.92g	12.2% 16g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	13.6% 9.9g	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	7.17% 5.2g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	13% 51.6μg	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	132% 119mg	101% 90mg	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	37.6% 5.64mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1115% 1338μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	23% 230mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	39.7% 3.18mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	18% 0.42mg	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	16% 111mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	34.4% 516mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	10% 373g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of New Zealand Spinach vs Cooked Ripe Red Tomatoes:

• Raw New Zealand Spinach has 5.9 times more Vitamin B2, 2.4 times more Vitamin B5, 3.8 times more Vitamin B6, 1.3 times more Vitamin C, 2.5 times more Vitamin E and 120.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Raw New Zealand Spinach and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 14 oz.
• Both Raw New Zealand Spinach as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for New Zealand Spinach vs Cooked Ripe Red Tomatoes:

• Raw New Zealand Spinach has 5.3 times more Calcium, 1.2 times more Copper, 4.3 times more Magnesium, 6.1 times more Manganese, 1.4 times more Selenium, 11.8 times more Sodium and 2.7 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.7 times more Potassium than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach and Cooked Ripe Red Tomatoes have similar amounts of Iron, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw New Zealand Spinach has 33 times more Omega 3, 2.1 times more Fiber and 1.6 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Carbohydrate and 8.6 times more Sugars than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.