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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Mustard Spinach	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	NA	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	8.2% 5.94g	NA	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Mustard Spinach	Recommended Dietary Allowance
Vitamin A	12% 109μg	249% 2245μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	53.4% 0.69mg	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	14.7% 59μg	180% 721μg	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	115% 103mg	655% 590mg	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	17% 2.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Mustard Spinach	Recommended Dietary Allowance
Calcium	5% 50mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	38.6% 3.1mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	80.3% 1.85mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	60% 2037mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.3% 418g	3700g per day for Men 19-50 years

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

• Raw Mustard Spinach contains 20.6 times more Vitamin A, 1.9 times more Vitamin B1, 4.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, 12.2 times more Vitamin B9 and 5.7 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Mustard Spinach contains 19.1 times more Calcium, 2.2 times more Iron, 3.9 times more Manganese, 2.1 times more Potassium, 1.6 times more Selenium and 1.9 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Mustard Spinach have similar amounts of Copper, Magnesium, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Mustard Spinach contains 13.5 times more Omega 3, 4 times more Fiber and 2.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Mustard Spinach have similar amounts of Carbohydrate per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Raw Mustard Spinach have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.