Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Boiled Dock

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled Dock	30%	23%	47%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled Dock	Recommended Dietary Allowance
Energy	5.5% 160kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	NA	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	22.5% 29.3g	130g per day for Men 19-50 years
Sugars	35% 25.5g	NA	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	18% 13g	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	% 12.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	68.4% 26g	38g per day for Men 19-50 years
Protein	14% 7.9g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled Dock	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	193% 1740μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	77% 1mg	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% 80μg	20% 80μg	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	140% 126mg	292% 263mg	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	39.3% 5.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled Dock	Recommended Dietary Allowance
Calcium	33% 330mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	127% 1.14mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	71.3% 5.7mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	212% 890mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	132% 3.03mg	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	24.3% 170mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	94% 3210mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25.6% 948g	25.3% 936g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Boiled Dock per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tomatoes in Juice with Salt vs Boiled Dock:

• 1 kilogram of Tomatoes in Juice with Salt has 16.9 times more Vitamin B1, 1.7 times more Vitamin B3 and 3.3 times more Vitamin B5 than Boiled Dock.
• While 1 kg of Boiled and Drained Dock contains 8.7 times more Vitamin A, 1.6 times more Vitamin B2 and 2.1 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled Dock provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Dock have insufficient amounts of Vitamin B5
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Dock have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Boiled Dock:

• 1 kilogram of Tomatoes in Juice with Salt has 38.3 times more Sodium than Boiled Dock.
• While 1 kg of Boiled and Drained Dock contains 2.2 times more Copper, 3.6 times more Iron, 8.9 times more Magnesium, 4.5 times more Manganese, 3.1 times more Phosphorus and 1.7 times more Potassium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled Dock contain similar levels of Calcium and Water per one kilogram.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Dock lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Dock contains 1.4 times more Fiber and 2.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled Dock offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Dock provide inadequate amounts of Energy in one kilogram.