Comparing Nutrients in 1 pound Tomatoes VS New Zealand Spinach

Macros Ratio

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

Macro Nutrients

	Tomatoes	New Zealand Spinach	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	18.7% 0.3g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	0.35% 0.059g	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	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	16.5% 12g	1.8% 1.3g	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	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	18% 6.8g	38g per day for Men 19-50 years
Protein	7.13% 4g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	21% 191μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	106% 1.38mg	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	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	69% 62mg	151% 136mg	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	43% 6.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	1274% 1529μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	New Zealand Spinach	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	47% 0.42mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	126% 2.9mg	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	17.3% 590mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11.5% 426g	3700g per day for Men 19-50 years

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

• Raw New Zealand Spinach contains 6.8 times more Vitamin B2, 3.5 times more Vitamin B5, 3.8 times more Vitamin B6, 2.2 times more Vitamin C, 2.6 times more Vitamin E and 42.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw New Zealand Spinach have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Ripe Red Tomatoes have 1.8 times more Potassium than Raw New Zealand Spinach.
• While Raw New Zealand Spinach contains 5.8 times more Calcium, 1.6 times more Copper, 3 times more Iron, 3.5 times more Magnesium, 5.6 times more Manganese, more Selenium, 26 times more Sodium and 2.2 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw New Zealand Spinach have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 1.6 times more Carbohydrate and 9.1 times more Sugars than Raw New Zealand Spinach.
• While Raw New Zealand Spinach contains 22 times more Omega 3, 1.3 times more Fiber and 1.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw New Zealand Spinach have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.