Comparing Nutrients in 1 pound Tomatoes VS Cooked Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Spinach Spaghetti	14%	4%	82%

Macro Nutrients

	Tomatoes	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	6.06% 1.03g	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	91% 119g	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	NA	38g per day for Men 19-50 years
Protein	7.13% 4g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	21% 191μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	43.4% 6.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	33.5% 0.44mg	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	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	69% 62mg	0% 0mg	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	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	103% 0.93mg	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	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	297% 6.82mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	7.74% 263mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	182% 100μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	11.6% 429g	8.35% 309g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 5.3 times more Vitamin A, 1.3 times more Vitamin B9 and more Vitamin C than Cooked Spinach Spaghetti.
• While Cooked Spinach Spaghetti contains 2.6 times more Vitamin B1, 5.4 times more Vitamin B2, 2.6 times more Vitamin B3 and 2.1 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Spinach Spaghetti have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Cooked Spinach Spaghetti have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Cooked Spinach Spaghetti:

• Raw Ripe Red Tomatoes have 4.1 times more Potassium and 1.4 times more Water than Cooked Spinach Spaghetti.
• While Cooked Spinach Spaghetti contains 3 times more Calcium, 3.5 times more Copper, 3.9 times more Iron, 5.6 times more Magnesium, 13.2 times more Manganese, 4.5 times more Phosphorus, more Selenium and 6.4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Cooked Spinach Spaghetti contains 7.2 times more Energy, 10 times more Omega 3, 2.8 times more Omega 6, 6.7 times more Carbohydrate and 5.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cooked Spinach Spaghetti have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.