Comparing Nutrients in 14 ounces Tomato Juice with Salt VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Tomato Juice with Salt	Boiled Escarole	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.8% 14g	9.37% 12g	130g per day for Men 19-50 years
Sugars	14% 10.2g	1.26% 0.91g	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	7.3% 5.28g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.18% 1.6g	29.2% 11g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	10% 91μg	41.5% 373μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	7.74% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	65.6% 3.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	4.9% 0.064mg	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	20% 79.4μg	77.4% 310μg	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	309% 278mg	14.6% 13mg	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	8.47% 1.27mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	701% 841μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Boiled Escarole	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.68% 27.4μg	0.66% 26.6μg	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	19.3% 1.55mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	66.4% 1.53mg	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	10.8% 75.4mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	28.6% 972mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	67% 1004mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	10% 374g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Boiled Escarole per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Juice with Salt versus 14 oz of Boiled Escarole to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Juice with Salt vs Boiled Escarole:

• 14 ounces of Tomato Juice with Salt have 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 4.4 times more Vitamin B6 and 21.2 times more Vitamin C than Boiled Escarole.
• While 14 oz of Boiled and Drained Escarole without Salt contain 4.1 times more Vitamin A, 3.9 times more Vitamin B9, 1.3 times more Vitamin E and 92.1 times more Vitamin K than Canned Tomato Juice with Salt.
• 14 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• 14 ounces of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Canned Tomato Juice with Salt as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Juice with Salt vs Boiled Escarole:

• 14 ounces of Tomato Juice with Salt have 13.3 times more Sodium than Boiled Escarole.
• While 14 oz of Boiled and Drained Escarole without Salt contain 4.6 times more Calcium, 2.1 times more Copper, 1.8 times more Iron, 5.7 times more Manganese and 6.3 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Escarole contain similar levels of Magnesium, Phosphorus, Potassium and Water per 14 ounces.
• 14 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Canned Tomato Juice with Salt as well as Boiled and Drained Escarole without Salt lack sufficient amounts of Fluoride and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Juice with Salt have 11.2 times more Sugars than Boiled Escarole.
• While 14 oz of Boiled and Drained Escarole without Salt contain 7 times more Fiber and 1.4 times more Protein than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Escarole offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Tomato Juice with Salt provide inadequate amounts of Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Boiled and Drained Escarole without Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.