Comparing Nutrients in 5 ounces Tomatoes VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Tomatoes	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	5.23% 6.8g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	1% 0.72g	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	2.68% 1.94g	0.18% 0.13g	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	% 1.77g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.3g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	14% 5.24g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	95% 855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	43% 172μg	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	21.6% 19.4mg	3.46% 3.1mg	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	5.1% 0.77mg	33.5% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	639% 766μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	21.7% 217mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	25.4% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	44% 1mg	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	4.86% 34mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	12.6% 428mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Raw Ripe Red Tomatoes have 1.4 times more Vitamin B3 and 6.2 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 14.4 times more Vitamin A, 2.1 times more Vitamin B1, 9.3 times more Vitamin B2, 1.7 times more Vitamin B6, 8.1 times more Vitamin B9, 6.6 times more Vitamin E and 68.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 15.3 times more Calcium, 2.7 times more Copper, 7.3 times more Iron, 7.5 times more Magnesium, 6.3 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium, more Selenium, 64.4 times more Sodium and 2.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 5.2 times more Sugars and 15.2 times more Fructose than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 1.9 times more Energy, 28.7 times more Omega 3, 3.1 times more Fiber and 4.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Carbohydrate per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.