Comparing Nutrients in 1 pound Tomatoes VS Mustard Spinach

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Tomatoes	Mustard Spinach	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	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	13.6% 17.6g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	7.13% 4g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Mustard Spinach	Recommended Dietary Allowance
Vitamin A	21% 191μg	249% 2245μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Mustard Spinach	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	60% 2037mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11.3% 418g	3700g per day for Men 19-50 years

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

• Raw Mustard Spinach contains 11.8 times more Vitamin A, 1.8 times more Vitamin B1, 4.9 times more Vitamin B2, 2 times more Vitamin B5, 1.9 times more Vitamin B6, 10.6 times more Vitamin B9 and 9.5 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Mustard Spinach have similar amounts of Vitamin B3 per 1 lb.
• Both Raw 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 Tomatoes vs Mustard Spinach:

• Raw Mustard Spinach contains 21 times more Calcium, 1.3 times more Copper, 5.6 times more Iron, 3.6 times more Manganese, 1.9 times more Potassium, more Selenium and 4.2 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Mustard Spinach have similar amounts of Magnesium, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Mustard Spinach contains 9 times more Omega 3, 2.3 times more Fiber and 2.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Mustard Spinach have similar amounts of Carbohydrate per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw Mustard Spinach have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.