Comparing Nutrients in 1 pound Boiled New Zealand Spinach VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled New Zealand Spinach	Tomatoes	Recommended Dietary Allowance
Energy	1.88% 54.4kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.43% 9.66g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.08mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	17% 68μg	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	80.6% 72.6mg	69% 62mg	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	37% 5.58mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1104% 1324μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Tomatoes	Recommended Dietary Allowance
Calcium	21.8% 218mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	37.4% 3mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	22.5% 0.52mg	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	14.3% 100mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	13.6% 463mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.6% 430g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled New Zealand Spinach vs Tomatoes:

• Boiled and Drained New Zealand Spinach has 5.6 times more Vitamin B2, 2.9 times more Vitamin B5, 3 times more Vitamin B6, 2.3 times more Vitamin E and 37 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Vitamin B3 and 1.9 times more Vitamin B9 than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin C per 1 lb.
• Both Boiled and Drained New Zealand Spinach as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled New Zealand Spinach vs Tomatoes:

• Boiled and Drained New Zealand Spinach has 4.8 times more Calcium, 1.3 times more Copper, 2.4 times more Iron, 2.9 times more Magnesium, 4.6 times more Manganese, more Selenium, 21.4 times more Sodium and 1.8 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.3 times more Potassium than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Raw Ripe Red Tomatoes have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained New Zealand Spinach has 18.7 times more Omega 3 and 1.5 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Carbohydrate and 10.5 times more Sugars than Boiled and Drained New Zealand Spinach.
• Both Boiled and Drained New Zealand Spinach and Raw Ripe Red Tomatoes have similar amounts of Fiber per 1 lb.
• Both Boiled and Drained New Zealand Spinach as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.