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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Leeks	9%	4%	87%

Macro Nutrients

	Tomatoes in Juice with Salt	Leeks	Recommended Dietary Allowance
Energy	5.5% 160kcal	21% 610kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	3.94% 0.67g	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	109% 142g	130g per day for Men 19-50 years
Sugars	35% 25.5g	53.8% 39g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	14% 7.9g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Leeks	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	92% 830μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	179% 2.33mg	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	160% 640μg	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	133% 120mg	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	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	392% 470μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Leeks	Recommended Dietary Allowance
Calcium	33% 330mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	133% 1.2mg	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	263% 21mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	209% 4.8mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	25.6% 948g	22.4% 830g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 9.6 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Leeks.
• While Raw Leeks contain 4.2 times more Vitamin A, 2.1 times more Vitamin B6, 8 times more Vitamin B9, 1.6 times more Vitamin E and 18.1 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Leeks have similar amounts of Vitamin B5 and Vitamin C per 1 kg.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 5.8 times more Sodium than Raw Leeks.
• While Raw Leeks contain 1.8 times more Calcium, 2.3 times more Copper, 3.7 times more Iron, 2.8 times more Magnesium, 7.1 times more Manganese, 2.1 times more Phosphorus and 1.4 times more Selenium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Leeks have similar amounts of Potassium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Leeks contain 3.8 times more Energy, 24.8 times more Omega 3, 4.1 times more Carbohydrate, 1.5 times more Sugars and 1.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Leeks have similar amounts of Fiber per 1 kg.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Leeks have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.