Comparing Nutrients in 1 pound Frozen Mustard Greens VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Mustard Greens	38%	9%	53%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Frozen Mustard Greens	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.13% 91kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	21.6% 28g	130g per day for Men 19-50 years
Sugars	NA	22% 16g	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	11.8% 8.53g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	39.4% 15g	12% 4.54g	38g per day for Men 19-50 years
Protein	20% 11.3g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Frozen Mustard Greens	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	130% 1170μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.72% 0.086mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.7% 0.59mg	5.93% 0.077mg	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	156% 626μg	5.67% 22.7μg	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	40% 36mg	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	NA	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mustard Greens	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	52.6% 526mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	56.4% 0.51mg	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	73% 5.85mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	11.6% 0.27mg	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	19.4% 136mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	8.77% 132mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.4% 423g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Mustard Greens vs Stewed Canned Tomatoes:

• Frozen Mustard Greens, Unprepared have 28.7 times more Vitamin A, 1.7 times more Vitamin B2, 7.7 times more Vitamin B6, 27.6 times more Vitamin B9 and 3.2 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.3 times more Vitamin B3 and 6 times more Vitamin B5 than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens, Unprepared and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B1 per 1 lb.
• Both Frozen Mustard Greens, Unprepared as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Mustard Greens vs Stewed Canned Tomatoes:

• Frozen Mustard Greens, Unprepared have 3.4 times more Calcium, 1.3 times more Magnesium, 5.7 times more Manganese, 1.5 times more Phosphorus and 1.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.7 times more Copper and 7.6 times more Sodium than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens, Unprepared and Stewed Canned Ripe Red Tomatoes have similar amounts of Iron, Potassium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Mustard Greens, Unprepared have 8 times more Omega 3, 3.3 times more Fiber and 2.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.8 times more Carbohydrate than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens, Unprepared as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.