Comparing Nutrients in 14 ounces Tomatoes VS Collards

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Collards	31%	14%	55%

Macro Nutrients

	Tomatoes	Collards	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	26.8% 0.43g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	2.5% 1.83g	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	7.5% 5.44g	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	12.5% 4.76g	41.8% 16g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Collards	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	111% 996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	128% 512μg	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	60.4% 54.4mg	156% 140mg	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	14.3% 2.14mg	59.8% 8.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	1446% 1735μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Collards	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	92% 921mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	20.3% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	114% 2.6mg	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	13.6% 95mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	25% 845mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	10% 375g	9.6% 356g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Collards:

• Raw Collards contain 6 times more Vitamin A, 1.5 times more Vitamin B1, 6.8 times more Vitamin B2, 3 times more Vitamin B5, 2.1 times more Vitamin B6, 8.6 times more Vitamin B9, 2.6 times more Vitamin C, 4.2 times more Vitamin E and 55.3 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Collards have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Collards:

• Raw Ripe Red Tomatoes have 1.3 times more Copper than Raw Collards.
• While Raw Collards contain 23.2 times more Calcium, 1.7 times more Iron, 2.5 times more Magnesium, 5.8 times more Manganese, more Selenium and 3.4 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Collards have similar amounts of Phosphorus, Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 5.7 times more Sugars than Raw Collards.
• While Raw Collards contain 1.8 times more Energy, 36 times more Omega 3, 1.4 times more Carbohydrate, 3.3 times more Fiber and 3.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Collards have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.