Comparing Nutrients in 1 kilogram Spinach VS Cooked Ripe Red Tomatoes

Macros Ratio

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

Macro Nutrients

	Spinach	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	7.93% 230kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	86.3% 1.38g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	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	28% 36.3g	31% 40g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	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	2.07% 1.5g	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	% 1.1g	% 12g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	18.4% 7g	38g per day for Men 19-50 years
Protein	51% 28.6g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Spinach	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	521% 4690μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.24mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	142% 42.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	485% 1940μg	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	312% 281mg	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	135% 20.3mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4024% 4829μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	99% 990mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	339% 27mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	188% 790mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	390% 8.97mg	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	70% 490mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	164% 5580mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	52.7% 790mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	24.7% 914g	25.5% 943g	3700g per day for Men 19-50 years

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

• Raw Spinach has 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, 1.2 times more Vitamin C, 3.6 times more Vitamin E and 172.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2 times more Vitamin B5 than Raw Spinach.
• Both Raw 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 Spinach vs Cooked Ripe Red Tomatoes:

• Raw Spinach has 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 Raw Spinach and Cooked Ripe Red Tomatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Spinach has 69 times more Omega 3, 3.1 times more Fiber and 3 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 5.9 times more Sugars and 8.7 times more Fructose than Raw Spinach.
• Both Raw Spinach and Cooked Ripe Red Tomatoes have similar amounts of Carbohydrate per 1 kg.
• Both Raw Spinach as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.