Comparing Nutrients in 7 ounces Tomatoes VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Tomatoes	Boiled Spinach	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	5.94% 7.7g	5.72% 7.44g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	116% 1040μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	816% 980μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Spinach	Recommended Dietary Allowance
Calcium	2% 20mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	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	6.8% 47.6mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	27% 925mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.9% 181g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.2 times more Vitamin B3 and 1.4 times more Vitamin C than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 12.5 times more Vitamin A, 2.6 times more Vitamin B1, 12.4 times more Vitamin B2, 1.6 times more Vitamin B5, 3 times more Vitamin B6, 9.7 times more Vitamin B9, 3.9 times more Vitamin E and 62.5 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw 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 Tomatoes vs Boiled Spinach:

• Boiled and Drained Spinach contains 13.6 times more Calcium, 2.9 times more Copper, 13.2 times more Iron, 7.9 times more Magnesium, 8.2 times more Manganese, 2.3 times more Phosphorus, 2 times more Potassium, more Selenium, 14 times more Sodium and 4.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Spinach have similar amounts of Water per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Spinach have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 6.1 times more Sugars than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 30.7 times more Omega 3, 2 times more Fiber and 3.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Spinach have similar amounts of Carbohydrate per 7 oz.
• Both Raw 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.