Comparing Nutrients in 14 ounces Tomatoes VS Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Tomatoes	Frozen Spinach	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	2.33% 2.26g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	20.3% 0.33g	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	13% 16.7g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	3.56% 2.58g	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	0.99% 0.71g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.95g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	258% 2326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	68.4% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	7.46% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	52.5% 0.68mg	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	144% 575μg	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	24.3% 22mg	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	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	1230% 1476μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Frozen Spinach	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	51% 512mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	63.5% 0.57mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	121% 2.8mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	40.4% 1373mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	43.3% 24μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	19.6% 294mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	10% 375g	9.67% 358g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 2.5 times more Vitamin C than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 14 times more Vitamin A, 2.5 times more Vitamin B1, 11.8 times more Vitamin B2, 2.2 times more Vitamin B6, 9.7 times more Vitamin B9, 5.4 times more Vitamin E and 47.1 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Unprepared Frozen Spinach have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Frozen Spinach:

• Unprepared Frozen Spinach contains 12.9 times more Calcium, 2.4 times more Copper, 7 times more Iron, 6.8 times more Magnesium, 6.2 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium, more Selenium, 14.8 times more Sodium and 3.3 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Unprepared Frozen Spinach have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 4 times more Sugars and 7.6 times more Fructose than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 1.6 times more Energy, 27.3 times more Omega 3, 2.4 times more Fiber and 4.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Unprepared Frozen Spinach have similar amounts of Carbohydrate per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Unprepared Frozen Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.