Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Collards

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Collards	31%	14%	55%

Macro Nutrients

	Tomatoes in Juice with Salt	Collards	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	2.85% 2.77g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	19% 24.6g	130g per day for Men 19-50 years
Sugars	16% 11.6g	2.88% 2.1g	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	8.2% 5.94g	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	% 5.62g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	47.7% 18g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Collards	Recommended Dietary Allowance
Vitamin A	10% 91μg	127% 1139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	24.2% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	57.6% 0.75mg	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	9.07% 36.3μg	146% 585μg	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	63.5% 57mg	178% 160mg	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	18% 2.68mg	68.3% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	1652% 1983μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Collards	Recommended Dietary Allowance
Calcium	15% 150mg	105% 1052mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	23% 0.21mg	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	32.3% 2.6mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	130% 3mg	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	11% 77mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	28.4% 966mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	11.6% 430g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Collards per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes in Juice with Salt versus 1 lb of Collards to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomatoes in Juice with Salt vs Collards:

• 1 pound of Tomatoes in Juice with Salt has 10.6 times more Vitamin B1 than Collards.
• While 1 lb of Raw Collards contains 12.6 times more Vitamin A, 2.4 times more Vitamin B2, 2.3 times more Vitamin B5, 1.5 times more Vitamin B6, 16.1 times more Vitamin B9, 2.8 times more Vitamin C, 3.8 times more Vitamin E and 168.1 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Collards provide similar amounts of Vitamin B3 per one pound.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes in Juice with Salt vs Collards:

• 1 pound of Tomatoes in Juice with Salt has 1.2 times more Iron and 6.8 times more Sodium than Collards.
• While 1 lb of Raw Collards contains 7 times more Calcium, 2.7 times more Magnesium, 9.7 times more Manganese, 1.5 times more Phosphorus and 1.9 times more Selenium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Collards contain similar levels of Copper, Potassium and Water per one pound.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Selenium
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Collards lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomatoes in Juice with Salt has 5.5 times more Sugars than Collards.
• While 1 lb of Raw Collards contains 27 times more Omega 3, 1.6 times more Carbohydrate, 2.1 times more Fiber and 3.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Collards provide inadequate amounts of Energy and Omega 6 in one pound.