Comparing Nutrients in 14 ounces Tomatoes VS Boiled Leeks

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Tomatoes	Boiled Leeks	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	1.05% 0.18g	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	23.3% 30.2g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	11.6% 8.37g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	5.74% 3.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	18% 163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	34.5% 0.45mg	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	24% 95μg	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	18.5% 16.7mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	84% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Leeks	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	27.3% 0.25mg	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	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	42.6% 0.98mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	10% 375g	9.74% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Boiled Leeks:

• Raw Ripe Red Tomatoes have 1.4 times more Vitamin B1, 3 times more Vitamin B3, 1.2 times more Vitamin B5 and 3.3 times more Vitamin C than Boiled and Drained Leeks.
• While Boiled and Drained Leeks contain 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 3.2 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Leeks have similar amounts of Vitamin A, Vitamin B2 and Vitamin E per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Boiled Leeks:

• Raw Ripe Red Tomatoes have 1.4 times more Phosphorus, 2.7 times more Potassium and 2.8 times more Zinc than Boiled and Drained Leeks.
• While Boiled and Drained Leeks contain 3 times more Calcium, 4.1 times more Iron, 1.3 times more Magnesium and 2.2 times more Manganese than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Leeks have similar amounts of Copper and Water per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Leeks have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 1.2 times more Sugars than Boiled and Drained Leeks.
• While Boiled and Drained Leeks contain 1.7 times more Energy, 22 times more Omega 3 and 2 times more Carbohydrate than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Leeks have similar amounts of Fiber and Protein per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Leeks have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.