Comparing Nutrients in 14 ounces Tomatoes VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Tomatoes	Boiled Spinach	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	11.4% 15g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	2.35% 1.7g	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	25% 9.53g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	231% 2080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	72% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	145% 579μg	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	60.4% 54.4mg	43.2% 39mg	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	14.3% 2.14mg	55% 8.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	1633% 1959μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Spinach	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	3.75% 150μg	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	13.4% 1.07mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	161% 3.7mg	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	13.6% 95mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	10% 375g	9.8% 362g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.2 times more Vitamin B3 and 1.4 times more Vitamin C than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 12.5 times more Vitamin A, 2.6 times more Vitamin B1, 12.4 times more Vitamin B2, 1.6 times more Vitamin B5, 3 times more Vitamin B6, 9.7 times more Vitamin B9, 3.9 times more Vitamin E and 62.5 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Boiled Spinach:

• Boiled and Drained Spinach contains 13.6 times more Calcium, 2.9 times more Copper, 13.2 times more Iron, 7.9 times more Magnesium, 8.2 times more Manganese, 2.3 times more Phosphorus, 2 times more Potassium, more Selenium, 14 times more Sodium and 4.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Spinach have similar amounts of Water per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Spinach have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 6.1 times more Sugars than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 30.7 times more Omega 3, 2 times more Fiber and 3.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Spinach have similar amounts of Carbohydrate per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Spinach have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.