Comparing Nutrients in 7 ounces Tomato Powder VS Boiled New Zealand Spinach

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Boiled New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Tomato Powder	Boiled New Zealand Spinach	Recommended Dietary Allowance
Energy	20.7% 599kcal	0.82% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.13% 0.022g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	3.25% 4.23g	130g per day for Men 19-50 years
Sugars	120% 87g	0.68% 0.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	86% 32.7g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	45.7% 25.6g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Boiled New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	190% 1711μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.46mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	36% 0.47mg	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	59.5% 238μg	3.97% 16μg	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	257% 232mg	35.3% 31.8mg	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	162% 24.3mg	16.3% 2.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.7% 97μg	483% 579μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	33% 329mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	274% 2.46mg	17% 0.15mg	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	113% 9.05mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	45.4% 1.04mg	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	83.6% 585mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	112% 3824mg	5.95% 202mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	17.7% 266mg	14% 212mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	0.16% 6.07g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Powder VS Boiled New Zealand Spinach per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Powder versus 7 oz of Boiled New Zealand Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Powder vs Boiled New Zealand Spinach:

• 7 ounces of Tomato Powder have 30.4 times more Vitamin B1, 7.1 times more Vitamin B2, 23.4 times more Vitamin B3, 14.7 times more Vitamin B5, 1.9 times more Vitamin B6, 15 times more Vitamin B9, 7.3 times more Vitamin C and 10 times more Vitamin E than Boiled New Zealand Spinach.
• While 7 oz of Boiled and Drained New Zealand Spinach contain 6 times more Vitamin K than Tomato Powder.
• Both Tomato Powder as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Powder vs Boiled New Zealand Spinach:

• 7 ounces of Tomato Powder have 3.5 times more Calcium, 16.1 times more Copper, 6.9 times more Iron, 5.6 times more Magnesium, 3.7 times more Manganese, 13.4 times more Phosphorus, 18.9 times more Potassium, 5.9 times more Selenium, 1.3 times more Sodium and 5.5 times more Zinc than Boiled New Zealand Spinach.
• While 7 oz of Boiled and Drained New Zealand Spinach contain 31 times more Water than Tomato Powder.
• 7 ounces of Boiled New Zealand Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Powder have 25.2 times more Energy, 35.1 times more Carbohydrate, 175.6 times more Sugars, 11.8 times more Fiber and 9.9 times more Protein than Boiled New Zealand Spinach.
• While 7 oz of Boiled and Drained New Zealand Spinach contain 8 times more Omega 3 than Tomato Powder.
• 7 ounces of Tomato Powder provide inadequate amounts of Omega 3
• 7 ounces of Boiled New Zealand Spinach provide inadequate amounts of Energy and Carbohydrate
• Both Tomato Powder as well as Boiled and Drained New Zealand Spinach provide inadequate amounts of Omega 6 in seven ounces.