Comparing Nutrients in 300 calories New Zealand SpinachVS Tomatoes

Weight per 300 calories

New Zealand Spinach

2143g

Tomatoes

1667g

Raw Ripe Red Tomatoes have 1.3 times more energy per unit of mass than Raw New Zealand Spinach, which is very low in comparison to other foods. New Zealand Spinach having very low energy density.

Which food has more nutrients per 300 calories - New Zealand Spinach or Tomatoes?

Macros Ratio

Protein Fat Carbs

New Zealand Spinach

34%

10%

56%

Tomatoes

17%

74%

300 kcal ▼

Macro Nutrients

New Zealand Spinachvs Tomatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.4%4.3g

Fat

3.44%3.33g

4.3 gvs3.33 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.14%0.69g

Saturated Fat

1.46%0.47g

0.69 gvs0.47 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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88.4%1.4g

Omega 3

3.13%0.05g

1.4 gvs0.05 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.64%0.28g

Omega 6

7.84%1.33g

0.28 gvs1.33 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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41.2%53.6g

Carbohydrate

50%65g

53.6 gvs65 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.57%6.2g

Sugars

60.5%44g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.2 gvs44 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

31.5%23g

≤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]

NA gvs23 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%21g

NA gvs21 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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84.6%32g

Fiber

52.6%20g

32 gvs20 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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57.4%32g

Protein

26%14.7g

32 gvs14.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

New Zealand Spinachvs Tomatoes

Vitamin A

77.8%700μg

RAE, retinol activity equivalents

NA μgvs700 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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71.4%0.86mg

Vitamin B1

51.4%0.62mg

Thiamine

0.86 mgvs0.62 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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214%2.8mg

Vitamin B2

24.4%0.32mg

Riboflavin

2.8 mgvs0.32 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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67%10.7mg

Vitamin B3

62%9.9mg

Niacin, nicotinic acid, niacinamide

10.7 mgvs9.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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134%6.7mg

Vitamin B5

29.7%1.5mg

Pantothenic acid

6.7 mgvs1.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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501%6.5mg

Vitamin B6

103%1.33mg

Pyridoxine

6.5 mgvs1.33 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

26%7.8μg

Biotin

NA μgvs7.8 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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80.4%321μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

321 μgvs250 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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714%643mg

Vitamin C

254%228mg

Ascorbic acid

643 mgvs228 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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203%30.4mg

Vitamin E

60%9mg

Tocopherols and Tocotrienols

30.4 mgvs9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6018%7221μg

Vitamin K

110%132μg

Phytomenadione or phylloquinone

7221 μgvs132 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

New Zealand Spinachvs Tomatoes

124%1243mg

Calcium

16.7%167mg

1243 mgvs167 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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221%2mg

Copper

109%0.98mg

2 mgvs0.98 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.96%38.3μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs38.3 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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214%17mg

Iron

56.3%4.5mg

17 mgvs4.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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199%836mg

Magnesium

43.7%183mg

836 mgvs183 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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595%13.7mg

Manganese

82.6%1.9mg

13.7 mgvs1.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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85.7%600mg

Phosphorus

57%400mg

600 mgvs400 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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82%2786mg

Potassium

116%3950mg

2786 mgvs3950 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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27.3%15μg

Selenium

0%0μg

15 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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186%2786mg

Sodium

5.56%83.3mg

2786 mgvs83.3 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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74%8.14mg

Zinc

25.8%2.83mg

8.14 mgvs2.83 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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54.4%2014g

Water

42.6%1575g

2014 gvs1575 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of New Zealand Spinach vs Tomatoes:

Raw New Zealand Spinach has 1.4 times more Vitamin B1, 8.8 times more Vitamin B2, 4.5 times more Vitamin B5, 4.9 times more Vitamin B6, 1.3 times more Vitamin B9, 2.8 times more Vitamin C, 3.4 times more Vitamin E and 54.8 times more Vitamin K than Raw Ripe Red Tomatoes.
Both Raw New Zealand Spinach and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 per 300 kcal.
Both Raw New Zealand Spinach as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for New Zealand Spinach vs Tomatoes:

Raw New Zealand Spinach has 7.5 times more Calcium, 2 times more Copper, 3.8 times more Iron, 4.6 times more Magnesium, 7.2 times more Manganese, 1.5 times more Phosphorus, more Selenium, 33.4 times more Sodium, 2.9 times more Zinc and 1.3 times more Water than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.4 times more Potassium than Raw New Zealand Spinach.

Comparison of macro-nutrients per 300 calories:

Raw New Zealand Spinach has 1.3 times more Fat, 28.3 times more Omega 3, 1.6 times more Fiber and 2.2 times more Protein than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 4.8 times more Omega 6 and 7.1 times more Sugars than Raw New Zealand Spinach.
Both Raw New Zealand Spinach and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw New Zealand Spinach as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

New Zealand SpinachVS Boiled New Zealand SpinachTomatoesVS Boiled New Zealand SpinachNew Zealand SpinachVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 300 calories New Zealand SpinachVS Tomatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - New Zealand Spinach or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: