Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Boiled New Zealand Spinach

Macros Ratio

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

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled New Zealand Spinach	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	0.82% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	6.12% 7.96g	3.25% 4.23g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	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	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	6.45% 25.8μg	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	50.3% 45.2mg	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	7.4% 1.1mg	16.3% 2.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	483% 579μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	2.2% 22mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	17% 1.35mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	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	7.94% 55.6mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	5.95% 202mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	14% 212mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	5.06% 187g	5.1% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Boiled New Zealand Spinach:

• Cooked Ripe Red Tomatoes have 1.4 times more Vitamin B3, 1.6 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained New Zealand Spinach.
• While Boiled and Drained New Zealand Spinach contains 4.9 times more Vitamin B2, 2 times more Vitamin B5, 3 times more Vitamin B6, 2.2 times more Vitamin E and 104.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained New Zealand Spinach have similar amounts of Vitamin B1 per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Boiled New Zealand Spinach:

• Cooked Ripe Red Tomatoes have 1.3 times more Phosphorus and 2.1 times more Potassium than Boiled and Drained New Zealand Spinach.
• While Boiled and Drained New Zealand Spinach contains 4.4 times more Calcium, 3.6 times more Magnesium, 5 times more Manganese, 1.8 times more Selenium, 9.7 times more Sodium and 2.2 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained New Zealand Spinach have similar amounts of Copper, Iron and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Ripe Red Tomatoes have 1.9 times more Carbohydrate and 10 times more Sugars than Boiled and Drained New Zealand Spinach.
• While Boiled and Drained New Zealand Spinach contains 28 times more Omega 3, 2 times more Fiber and 1.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.