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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled Leeks	Recommended Dietary Allowance
Energy	5.5% 160kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	2.65% 0.45g	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	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	35% 25.5g	29% 21g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	14% 7.9g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	45.6% 410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	87% 1.13mg	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	60% 240μg	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	46.7% 42mg	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	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	212% 254μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled Leeks	Recommended Dietary Allowance
Calcium	33% 330mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	69% 0.62mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	107% 2.47mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	25.6% 870mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	25.6% 948g	24.5% 908g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Tomatoes in Juice with Salt has 22.1 times more Vitamin B1, 2.8 times more Vitamin B2, 3.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 3 times more Vitamin C than Boiled Leeks.
• While 1 kg of Boiled and Drained Leeks contains 2.1 times more Vitamin A, 3 times more Vitamin B9 and 9.8 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled Leeks provide similar amounts of Vitamin B6 and Vitamin E per one kilogram.
• 1 kilogram of Boiled Leeks have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained 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 Boiled Leeks:

• 1 kilogram of Tomatoes in Juice with Salt has 2.2 times more Potassium and 11.5 times more Sodium than Boiled Leeks.
• While 1 kg of Boiled and Drained Leeks contains 1.9 times more Iron, 1.4 times more Magnesium and 3.6 times more Manganese than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled Leeks contain similar levels of Calcium, Copper, Phosphorus and Water per one kilogram.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Leeks lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomatoes in Juice with Salt has 1.2 times more Sugars and 1.9 times more Fiber than Boiled Leeks.
• While 1 kg of Boiled and Drained Leeks contains 16.5 times more Omega 3 and 2.2 times more Carbohydrate than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Leeks provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.