Comparing Nutrients in 7 ounces Tomatoes VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Spinach	39%	12%	49%

Macro Nutrients

	Tomatoes	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	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.3% 0.052g	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	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	1.15% 0.83g	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	0.41% 0.3g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.14g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Spinach	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	103% 931μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	28% 8.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	96% 385μg	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	62% 55.8mg	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	7.14% 1.07mg	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	799% 958μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Spinach	Recommended Dietary Allowance
Calcium	2% 20mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	28.7% 0.26mg	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	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	77.4% 1.8mg	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	32.6% 1107mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	9.56% 1.05mg	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 Spinach:

• Raw Ripe Red Tomatoes have 1.4 times more Vitamin B5 than Raw Spinach.
• While Raw Spinach contains 11.2 times more Vitamin A, 2.1 times more Vitamin B1, 9.9 times more Vitamin B2, 2.4 times more Vitamin B6, 9.1 times more Vitamin B7, 12.9 times more Vitamin B9, 2.1 times more Vitamin C, 3.8 times more Vitamin E and 61.1 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Spinach have similar amounts of Vitamin B3 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Spinach:

• Raw Spinach contains 9.9 times more Calcium, 2.2 times more Copper, 10 times more Iron, 7.2 times more Magnesium, 7.9 times more Manganese, 2 times more Phosphorus, 2.4 times more Potassium, more Selenium, 15.8 times more Sodium and 3.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Spinach have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 6.3 times more Sugars and 9.1 times more Fructose than Raw Spinach.
• While Raw Spinach contains 46 times more Omega 3, 1.8 times more Fiber and 3.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Spinach have similar amounts of Carbohydrate per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Spinach have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.