Comparing Nutrients in 5 ounces New Zealand Spinach VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
New Zealand Spinach	34%	10%	56%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	New Zealand Spinach	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	0.68% 20kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	5.85% 0.094g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.73% 3.54g	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	6.9% 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	3.68% 2.66g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.85% 0.44mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	1.85% 0.024mg	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	5.3% 21.3μg	1.77% 7.1μg	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	47.2% 42.5mg	12.4% 11mg	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	13.4% 2mg	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	398% 478μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	17.6% 0.16mg	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	14% 1.13mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	39.4% 0.91mg	3.64% 0.084mg	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	5.67% 39.7mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	12.3% 184mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of New Zealand Spinach vs Stewed Canned Tomatoes:

• Raw New Zealand Spinach has 3.7 times more Vitamin B2, 2.7 times more Vitamin B5, 17.9 times more Vitamin B6, 3 times more Vitamin B9, 3.8 times more Vitamin C, 1.7 times more Vitamin E and 140.4 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.4 times more Vitamin B3 than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B1 per 5 oz.
• Both Raw New Zealand Spinach as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for New Zealand Spinach vs Stewed Canned Tomatoes:

• Raw New Zealand Spinach has 1.7 times more Calcium, 3.3 times more Magnesium, 10.8 times more Manganese, 1.4 times more Phosphorus and 2.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.7 times more Iron, 1.6 times more Potassium and 1.7 times more Sodium than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach and Stewed Canned Ripe Red Tomatoes have similar amounts of Copper, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw New Zealand Spinach has 22 times more Omega 3, 1.5 times more Fiber and 1.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.5 times more Carbohydrate and 12.1 times more Sugars than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.