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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Spinach	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.2% 0.034g	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	5.72% 7.44g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	1.18% 0.85g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	116% 1040μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	37% 0.48mg	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	72.4% 290μg	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	21.6% 19.4mg	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	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	816% 980μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Spinach	Recommended Dietary Allowance
Calcium	2.2% 22mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.88% 75μg	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	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	80.7% 1.86mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	27% 925mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.9% 181g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 2.3 times more Vitamin C than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 21.8 times more Vitamin A, 2.6 times more Vitamin B1, 10.7 times more Vitamin B2, 3.1 times more Vitamin B6, 11.2 times more Vitamin B9, 3.7 times more Vitamin E and 176.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Spinach have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained 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 Spinach:

• Boiled and Drained Spinach contains 12.4 times more Calcium, 2.3 times more Copper, 5.3 times more Iron, 9.7 times more Magnesium, 8.9 times more Manganese, 2 times more Phosphorus, 2.1 times more Potassium, 3 times more Selenium, 6.4 times more Sodium and 5.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Spinach have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Ripe Red Tomatoes have 5.8 times more Sugars than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 46 times more Omega 3, 3.4 times more Fiber and 3.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Spinach have similar amounts of Carbohydrate per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Spinach have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.