Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled Escarole	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.84% 0.31g	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	10.7% 14g	130g per day for Men 19-50 years
Sugars	16% 11.6g	1.44% 1.04g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	10% 91μg	47.4% 426μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	8.85% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	75% 3.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	5.6% 0.073mg	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	88.5% 354μg	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	16.6% 15mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	801% 961μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled Escarole	Recommended Dietary Allowance
Calcium	15% 150mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	44% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	0.76% 30.4μg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	76% 1.75mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	32.7% 1111mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	11.6% 430g	11.6% 428g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 9.7 times more Vitamin B1, 2.3 times more Vitamin B3, 6.9 times more Vitamin B6, 3.8 times more Vitamin C and 1.5 times more Vitamin E than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 4.7 times more Vitamin A, 7.1 times more Vitamin B5, 9.8 times more Vitamin B9 and 81.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled and Drained Escarole without Salt have similar amounts of Vitamin B2 per 1 lb.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 3.5 times more Selenium and 6.1 times more Sodium than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 1.4 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 5.7 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 5.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled and Drained Escarole without Salt have similar amounts of Water per 1 lb.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Escarole without Salt have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 11.1 times more Sugars than Boiled and Drained Escarole without Salt.
• While Boiled and Drained Escarole without Salt contains 1.5 times more Fiber and 1.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled and Drained Escarole without Salt have similar amounts of Carbohydrate per 1 lb.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Escarole without Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.