Comparing Nutrients in 1 pound New Zealand Spinach VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
New Zealand Spinach	34%	10%	56%
Tomato Paste	18%	4%	78%

Macro Nutrients

	New Zealand Spinach	Tomato Paste	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	18.7% 0.3g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.72% 11.3g	66% 85.8g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	18% 6.8g	49% 18.6g	38g per day for Men 19-50 years
Protein	12% 6.8g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Tomato Paste	Recommended Dietary Allowance
Vitamin A	NA	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	75.4% 0.98mg	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	17% 68μg	13.6% 54.4μg	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	151% 136mg	110% 99mg	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	43% 6.44mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1274% 1529μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Tomato Paste	Recommended Dietary Allowance
Calcium	26.3% 263mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	184% 1.66mg	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	45.4% 3.63mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	59.6% 1.37mg	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	18% 127mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	17.3% 590mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11.5% 426g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: New Zealand Spinach VS Tomato Paste per 1 lb

Compare the macro and micronutrient content in 1 lb of New Zealand Spinach versus 1 lb of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of New Zealand Spinach vs Tomato Paste:

• 1 pound of New Zealand Spinach has 2.2 times more Vitamin B5, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9, 1.4 times more Vitamin C and 29.6 times more Vitamin K than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.5 times more Vitamin B1, 6.2 times more Vitamin B3 and 3 times more Vitamin E than Raw New Zealand Spinach.
• Both New Zealand Spinach and Tomato Paste provide similar amounts of Vitamin B2 per one pound.
• Both Raw New Zealand Spinach as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for New Zealand Spinach vs Tomato Paste:

• 1 pound of New Zealand Spinach has 1.6 times more Calcium, 2.1 times more Manganese, 2.2 times more Sodium and 1.3 times more Water than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 3.9 times more Copper, 3.7 times more Iron, 3 times more Phosphorus, 7.8 times more Potassium, 7.6 times more Selenium and 1.7 times more Zinc than Raw New Zealand Spinach.
• Both New Zealand Spinach and Tomato Paste contain similar levels of Magnesium per one pound.
• 1 pound of New Zealand Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of New Zealand Spinach has 9.4 times more Omega 3 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 5.9 times more Energy, 7.6 times more Carbohydrate, 42 times more Sugars, 2.7 times more Fiber and 2.9 times more Protein than Raw New Zealand Spinach.
• 1 pound of New Zealand Spinach provide inadequate amounts of Energy and Carbohydrate
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3
• Both Raw New Zealand Spinach as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in one pound.