Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Dried Leeks

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Tomatoes in Juice with Salt	Dried Leeks	Recommended Dietary Allowance
Energy	5.5% 160kcal	111% 3210kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	8.7% 2.8g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	432% 6.9g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	27.6% 4.7g	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	574% 747g	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	274% 104g	38g per day for Men 19-50 years
Protein	14% 7.9g	271% 152g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Dried Leeks	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	667% 8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	153% 7.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	930% 12mg	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	915% 3660μg	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	1311% 1180mg	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	Dried Leeks	Recommended Dietary Allowance
Calcium	33% 330mg	360% 3600mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	730% 6.57mg	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	950% 76mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	383% 1610mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	1145% 26.3mg	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	494% 3460mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	706% 24000mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	25.6% 948g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Dried Leeks per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomatoes in Juice with Salt versus 1 kg of Dried Leeks 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 Dried Leeks:

• 1 kilogram of Tomatoes in Juice with Salt has 1.4 times more Vitamin A than Dried Leeks.
• While 1 kg of Freeze-dried Leeks contains 1.4 times more Vitamin B1, 7.3 times more Vitamin B2, 4.9 times more Vitamin B3, 6.6 times more Vitamin B5, 10.9 times more Vitamin B6, 45.8 times more Vitamin B9 and 9.4 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 kilogram of Dried Leeks have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Freeze-dried Leeks have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Dried Leeks:

• 1 kilogram of Tomatoes in Juice with Salt has 3.3 times more Sodium and 47.4 times more Water than Dried Leeks.
• While 1 kg of Freeze-dried Leeks contains 10.9 times more Calcium, 12.6 times more Copper, 13.3 times more Iron, 16.1 times more Magnesium, 38.7 times more Manganese, 20.4 times more Phosphorus, 12.6 times more Potassium, 8.1 times more Selenium and 5.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Freeze-dried Leeks contains 20.1 times more Energy, 8.4 times more Fat, 172.8 times more Omega 3, 4.8 times more Omega 6, 21.5 times more Carbohydrate, 5.5 times more Fiber and 19.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein