Comparing Nutrients in 1 pound Frozen Spinach VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Frozen Spinach	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	4.54% 132kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	14% 18g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	15.6% 11.3g	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	1.13% 0.82g	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0g	g per day for Men 19-50 years
Fiber	34.6% 13g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	295% 2658μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	27.6% 0.36mg	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	164% 658μg	14.7% 59μg	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	27.7% 25mg	115% 103mg	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	87.7% 13mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1406% 1687μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	58.5% 585mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	37.8% 0.34mg	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	107% 8.57mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	20.7% 0.48mg	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	31.8% 222mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11% 409g	11.6% 428g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has 24.4 times more Vitamin A, 2.6 times more Vitamin B1, 10.2 times more Vitamin B2, 2.2 times more Vitamin B6, 11.2 times more Vitamin B9, 5.2 times more Vitamin E and 132.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Vitamin B5 and 4.1 times more Vitamin C than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 per 1 lb.
• Both Unprepared Frozen Spinach as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Spinach vs Cooked Ripe Red Tomatoes:

• Unprepared Frozen Spinach has 11.7 times more Calcium, 1.9 times more Copper, 2.8 times more Iron, 8.3 times more Magnesium, 6.7 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Potassium, 12 times more Selenium, 6.7 times more Sodium and 4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Unprepared Frozen Spinach and Cooked Ripe Red Tomatoes have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Unprepared Frozen Spinach has 1.6 times more Energy, 41 times more Omega 3, 4.1 times more Fiber and 3.8 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.8 times more Sugars and 7.3 times more Fructose than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Cooked Ripe Red Tomatoes have similar amounts of Carbohydrate per 1 lb.
• Both Unprepared Frozen Spinach as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.