Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Spinach	39%	12%	49%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Spinach	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	34.2% 0.55g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	11% 14.4g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	2.3% 1.67g	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	7.17% 5.2g	0.82% 0.6g	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	% 4.7g	% 0.44g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.28g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	23% 8.73g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Spinach	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	207% 1861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	59.5% 0.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	56.2% 17μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 51.6μg	192% 770μg	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	101% 90mg	124% 112mg	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	15% 2.22mg	53.7% 8.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	1597% 1917μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Spinach	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	39.3% 393mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	57.3% 0.52mg	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	33.7% 2.7mg	134% 10.8mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	155% 3.56mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	65% 2215mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	21% 314mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	10% 374g	9.8% 363g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 2 times more Vitamin B5 than Raw Spinach.
• While Raw Spinach contains 19.5 times more Vitamin A, 2.2 times more Vitamin B1, 8.6 times more Vitamin B2, 1.4 times more Vitamin B3, 2.5 times more Vitamin B6, 14.9 times more Vitamin B9, 3.6 times more Vitamin E and 172.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Spinach have similar amounts of Vitamin C per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Spinach contains 9 times more Calcium, 1.7 times more Copper, 4 times more Iron, 8.8 times more Magnesium, 8.5 times more Manganese, 1.8 times more Phosphorus, 2.6 times more Potassium, 2 times more Selenium, 7.2 times more Sodium and 3.8 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Spinach have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Ripe Red Tomatoes have 5.9 times more Sugars and 8.7 times more Fructose than Raw Spinach.
• While Raw Spinach contains 69 times more Omega 3, 3.1 times more Fiber and 3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Spinach have similar amounts of Carbohydrate per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Raw Spinach have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.