Comparing Nutrients in 1 kilogram Boiled Mustard Spinach VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Spinach	34%	9%	57%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Mustard Spinach	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	5.5% 160kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.5% 28g	31% 40g	130g per day for Men 19-50 years
Sugars	NA	34.3% 25g	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	18% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	52.6% 20g	18.4% 7g	38g per day for Men 19-50 years
Protein	30.4% 17g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Spinach	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	456% 4100μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	60.8% 0.79mg	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	183% 730μg	32.5% 130μg	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	722% 650mg	253% 228mg	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	NA	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Spinach	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	158% 1580mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	83.3% 0.75mg	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	100% 8mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	45.7% 1.05mg	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	25.7% 180mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	84% 2850mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	25.5% 945g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Mustard Spinach vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Mustard Spinach has 17.1 times more Vitamin A, 2.8 times more Vitamin B2, 1.2 times more Vitamin B6, 5.6 times more Vitamin B9 and 2.9 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Boiled and Drained Mustard Spinach and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 1 kg.
• Both Boiled and Drained Mustard Spinach as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Mustard Spinach vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Mustard Spinach has 14.4 times more Calcium, 2.6 times more Manganese and 1.3 times more Potassium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Copper, 1.3 times more Magnesium, 1.6 times more Phosphorus and 1.3 times more Zinc than Boiled and Drained Mustard Spinach.
• Both Boiled and Drained Mustard Spinach and Cooked Ripe Red Tomatoes have similar amounts of Iron, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Mustard Spinach has 2.9 times more Fiber and 1.8 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Carbohydrate than Boiled and Drained Mustard Spinach.
• Both Boiled and Drained Mustard Spinach as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 kg.