Comparing Nutrients in 1 kilogram Mustard Spinach VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Mustard Spinach	32%	10%	58%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Mustard Spinach	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	7.6% 220kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	27% 35.3g	130g per day for Men 19-50 years
Sugars	NA	35.6% 26g	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	NA	18.3% 13.3g	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	NA	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	73.7% 28g	10.5% 4g	38g per day for Men 19-50 years
Protein	39.3% 22g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Mustard Spinach	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	550% 4950μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.5% 0.93mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	54% 0.7mg	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	398% 1590μg	50% 200μg	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	1444% 1300mg	779% 701mg	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	NA	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Spinach	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	210% 2100mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69μg	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	188% 15mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	29.6% 0.68mg	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	40% 280mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	132% 4490mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	25% 922g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Mustard Spinach VS Tomato Juice with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Mustard Spinach versus 1 kg of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Mustard Spinach vs Tomato Juice with Salt:

• 1 kilogram of Mustard Spinach has 21.5 times more Vitamin A, 2.2 times more Vitamin B6, 8 times more Vitamin B9 and 1.9 times more Vitamin C than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains 1.5 times more Vitamin B1 than Raw Mustard Spinach.
• Both Mustard Spinach and Tomato Juice with Salt provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• Both Raw Mustard Spinach as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Mustard Spinach vs Tomato Juice with Salt:

• 1 kilogram of Mustard Spinach has 21 times more Calcium, 1.8 times more Copper, 3.8 times more Iron, 6 times more Manganese, 1.5 times more Phosphorus and 2.1 times more Potassium than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains 12 times more Sodium than Raw Mustard Spinach.
• Both Mustard Spinach and Tomato Juice with Salt contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Tomato Juice with Salt lack sufficient amounts of Calcium
• Both Raw Mustard Spinach as well as Canned Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Mustard Spinach has 7 times more Fiber and 2.6 times more Protein than Tomato Juice with Salt.
• Both Mustard Spinach and Tomato Juice with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Fiber and Protein
• Both Raw Mustard Spinach as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.