Comparing Nutrients in 1 kilogram Tomatoes VS Boiled Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Mustard Greens	31%	13%	56%

Macro Nutrients

	Tomatoes	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	6.2% 180kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	34.7% 45g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	19.4% 14g	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	19% 13.7g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	52.6% 20g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Mustard Greens	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	687% 6180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	75.4% 0.98mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	22.5% 90μg	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	152% 137mg	281% 253mg	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	36% 5.4mg	119% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	4939% 5927μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	10% 100mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	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	34.3% 240mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	47.6% 1620mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	25.5% 945g	25% 918g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes vs Boiled Mustard Greens:

• Raw Ripe Red Tomatoes have 1.4 times more Vitamin B3 and 1.7 times more Vitamin B9 than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 14.7 times more Vitamin A, 3.3 times more Vitamin B2, 1.3 times more Vitamin B5, 1.8 times more Vitamin C, 3.3 times more Vitamin E and 75 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Mustard Greens have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes vs Boiled Mustard Greens:

• Raw Ripe Red Tomatoes have 1.5 times more Potassium than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 11.8 times more Calcium, 2.5 times more Copper, 3.2 times more Iron, 1.8 times more Phosphorus, more Selenium and 1.3 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Mustard Greens have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Ripe Red Tomatoes have 1.9 times more Sugars than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 7.3 times more Omega 3, 1.7 times more Fiber and 2.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Mustard Greens have similar amounts of Carbohydrate per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Mustard Greens have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.