Comparing Nutrients in 7 ounces Tomatoes VS Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Tomatoes	Frozen Spinach	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0% 0g	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	6.43% 8.35g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	1.78% 1.3g	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	0.49% 0.36g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.48g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	15% 5.75g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	129% 1163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	26.3% 0.34mg	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% 288μg	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	12% 11mg	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	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	615% 738μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Frozen Spinach	Recommended Dietary Allowance
Calcium	2% 20mg	25.6% 256mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	31.8% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	60.7% 1.4mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.84% 179g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 2.5 times more Vitamin C than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 14 times more Vitamin A, 2.5 times more Vitamin B1, 11.8 times more Vitamin B2, 2.2 times more Vitamin B6, 9.7 times more Vitamin B9, 5.4 times more Vitamin E and 47.1 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Unprepared Frozen Spinach have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Frozen Spinach:

• Unprepared Frozen Spinach contains 12.9 times more Calcium, 2.4 times more Copper, 7 times more Iron, 6.8 times more Magnesium, 6.2 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium, more Selenium, 14.8 times more Sodium and 3.3 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Unprepared Frozen Spinach have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 4 times more Sugars and 7.6 times more Fructose than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 1.6 times more Energy, 27.3 times more Omega 3, 2.4 times more Fiber and 4.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Unprepared Frozen Spinach have similar amounts of Carbohydrate per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Unprepared Frozen Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.