Comparing Nutrients in 1 pound Boiled Mustard Greens VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens	31%	13%	56%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Mustard Greens	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	4.07% 118kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.5g	14% 18g	130g per day for Men 19-50 years
Sugars	8.82% 6.4g	15.6% 11.3g	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	NA	8.2% 5.94g	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	NA	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24% 9.07g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	311% 2803μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	27.6% 0.36mg	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	10.2% 41μg	14.7% 59μg	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	128% 115mg	115% 103mg	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	54% 8.07mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2240% 2688μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	53.5% 535mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	37.8% 0.34mg	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	49.3% 3.95mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	NA	20.7% 0.48mg	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	27.2% 191mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	21.6% 735mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11.3% 416g	11.6% 428g	3700g per day for Men 19-50 years

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

• Boiled and Drained Mustard Greens have 25.8 times more Vitamin A, 2.9 times more Vitamin B2, 1.2 times more Vitamin B6, 3.2 times more Vitamin E and 211.7 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Vitamin B9 than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C per 1 lb.
• Both Boiled and Drained Mustard Greens as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Mustard Greens have 10.7 times more Calcium, 1.9 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Potassium than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Cooked Ripe Red Tomatoes have similar amounts of Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Mustard Greens have 11 times more Omega 3, 2.9 times more Fiber and 2.7 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Sugars than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Cooked Ripe Red Tomatoes have similar amounts of Carbohydrate per 1 lb.
• Both Boiled and Drained Mustard Greens as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.