Comparing Nutrients in 300 calories New Zealand Spinach VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• New Zealand Spinach: 2143g
• Cooked Ripe Red Tomatoes: 1667g

Cooked Ripe Red Tomatoes have 1.3 times more energy per unit of mass than Raw New Zealand Spinach, which is very low in comparison to other foods. New Zealand Spinach having very low energy density.

Which food has more nutrients per 300 calories - New Zealand Spinach or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
New Zealand Spinach	34%	10%	56%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	New Zealand Spinach	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.3g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.69g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	88.4% 1.4g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	1.64% 0.28g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	51.4% 67g	130g per day for Men 19-50 years
Sugars	8.57% 6.2g	57.2% 41.5g	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	NA	30% 22g	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	NA	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	84.6% 32g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	57.4% 32g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.4% 0.86mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	214% 2.8mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	134% 6.7mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	501% 6.5mg	101% 1.3mg	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	80.4% 321μg	54% 217μg	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	714% 643mg	422% 380mg	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	203% 30.4mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6018% 7221μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	124% 1243mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	221% 2mg	139% 1.25mg	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	214% 17mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	199% 836mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	595% 13.7mg	76% 1.75mg	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	85.7% 600mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	82% 2786mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	186% 2786mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	74% 8.14mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	54.4% 2014g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of New Zealand Spinach vs Cooked Ripe Red Tomatoes:

• Raw New Zealand Spinach has 1.4 times more Vitamin B1, 7.6 times more Vitamin B2, 1.2 times more Vitamin B3, 3.1 times more Vitamin B5, 4.9 times more Vitamin B6, 1.5 times more Vitamin B9, 1.7 times more Vitamin C, 3.3 times more Vitamin E and 154.7 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Raw New Zealand Spinach as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for New Zealand Spinach vs Cooked Ripe Red Tomatoes:

• Raw New Zealand Spinach has 6.8 times more Calcium, 1.6 times more Copper, 1.5 times more Iron, 5.6 times more Magnesium, 7.8 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Selenium, 15.2 times more Sodium, 3.5 times more Zinc and 1.3 times more Water than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Potassium than Raw New Zealand Spinach.

Comparison of macro-nutrients per 300 calories:

• Raw New Zealand Spinach has 2.3 times more Fat, 42.4 times more Omega 3, 2.8 times more Fiber and 2 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.5 times more Omega 6 and 6.7 times more Sugars than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach and Cooked Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw New Zealand Spinach as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.