Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Mustard Greens	Recommended Dietary Allowance
Energy	6.2% 180kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	36% 46.7g	130g per day for Men 19-50 years
Sugars	34.3% 25g	18.2% 13g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	84.2% 32g	38g per day for Men 19-50 years
Protein	17% 9.5g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Mustard Greens	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	168% 1510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	138% 1.8mg	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	32.5% 130μg	30% 120μg	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	253% 228mg	778% 700mg	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	37.3% 5.6mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	2146% 2575μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Mustard Greens	Recommended Dietary Allowance
Calcium	11% 110mg	115% 1150mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	183% 1.65mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	85% 6.8mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	NA	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	83% 580mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	113% 3840mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	25.5% 943g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Mustard Greens:

• Raw Mustard Greens contain 6.3 times more Vitamin A, 2.2 times more Vitamin B1, 5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6, 3.1 times more Vitamin C, 3.6 times more Vitamin E and 92 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Mustard Greens have similar amounts of Vitamin B9 per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Mustard Greens:

• Raw Mustard Greens contain 10.5 times more Calcium, 2.2 times more Copper, 2.4 times more Iron, 3.6 times more Magnesium, 2.1 times more Phosphorus, 1.8 times more Potassium, 1.8 times more Selenium, 1.8 times more Sodium and 1.8 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Mustard Greens have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Ripe Red Tomatoes have 1.9 times more Sugars than Raw Mustard Greens.
• While Raw Mustard Greens contain 9 times more Omega 3, 4.6 times more Fiber and 3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Mustard Greens have similar amounts of Carbohydrate per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Raw Mustard Greens have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.