Comparing Nutrients in 14 ounces Tomatoes VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Tomatoes	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0% 0g	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	14.7% 19g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	2.8% 2.02g	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	0.49% 0.36g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.83g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	266% 2393μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	41.5% 0.54mg	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	120% 480μg	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	9.7% 8.73mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	1788% 2146μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	60.7% 607mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	71% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	124% 2.85mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	35.3% 1199mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	85% 1278mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	10% 375g	9.54% 353g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Raw Ripe Red Tomatoes have 1.4 times more Vitamin B3 and 6.2 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 14.4 times more Vitamin A, 2.1 times more Vitamin B1, 9.3 times more Vitamin B2, 1.7 times more Vitamin B6, 8.1 times more Vitamin B9, 6.6 times more Vitamin E and 68.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 15.3 times more Calcium, 2.7 times more Copper, 7.3 times more Iron, 7.5 times more Magnesium, 6.3 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium, more Selenium, 64.4 times more Sodium and 2.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 5.2 times more Sugars and 15.2 times more Fructose than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 1.9 times more Energy, 28.7 times more Omega 3, 3.1 times more Fiber and 4.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Carbohydrate per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.