Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Mustard Spinach

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Mustard Spinach	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	5.95% 7.74g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	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	3.6% 2.6g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Mustard Spinach	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	109% 982μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	8.4% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	23.4% 0.3mg	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	6.45% 25.8μg	79% 316μg	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	50.3% 45.2mg	287% 258mg	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	7.4% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Mustard Spinach	Recommended Dietary Allowance
Calcium	2.2% 22mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	16.5% 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	17% 1.35mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	35% 0.81mg	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	7.94% 55.6mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	26.2% 891mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.95% 183g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Mustard Spinach:

• Raw Mustard Spinach contains 20.6 times more Vitamin A, 1.9 times more Vitamin B1, 4.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, 12.2 times more Vitamin B9 and 5.7 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Mustard Spinach:

• Raw Mustard Spinach contains 19.1 times more Calcium, 2.2 times more Iron, 3.9 times more Manganese, 2.1 times more Potassium, 1.6 times more Selenium and 1.9 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Mustard Spinach have similar amounts of Copper, Magnesium, Phosphorus, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Mustard Spinach contains 13.5 times more Omega 3, 4 times more Fiber and 2.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Mustard Spinach have similar amounts of Carbohydrate per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Raw Mustard Spinach have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.