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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled Leeks	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	18.7% 0.3g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.2% 0.2g	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	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	16% 11.6g	13.2% 9.57g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	6.56% 3.67g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	10% 91μg	20.7% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	6.53% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	39.4% 0.51mg	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	27.2% 109μg	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	21% 19mg	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	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled Leeks	Recommended Dietary Allowance
Calcium	15% 150mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	31.2% 0.28mg	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	62.4% 5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	48.7% 1.12mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11.6% 430g	11% 412g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Tomatoes in Juice with Salt versus 1 lb of Boiled Leeks 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 Boiled Leeks:

• 1 pound of Tomatoes in Juice with Salt has 22.1 times more Vitamin B1, 2.8 times more Vitamin B2, 3.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 3 times more Vitamin C than Boiled Leeks.
• While 1 lb of Boiled and Drained Leeks contains 2.1 times more Vitamin A, 3 times more Vitamin B9 and 9.8 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled Leeks provide similar amounts of Vitamin B6 and Vitamin E per one pound.
• 1 pound of Boiled Leeks have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Tomatoes in Juice with Salt has 2.2 times more Potassium and 11.5 times more Sodium than Boiled Leeks.
• While 1 lb of Boiled and Drained Leeks contains 1.9 times more Iron, 1.4 times more Magnesium and 3.6 times more Manganese than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled Leeks contain similar levels of Calcium, Copper, Phosphorus and Water per one pound.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Leeks lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomatoes in Juice with Salt has 1.2 times more Sugars and 1.9 times more Fiber than Boiled Leeks.
• While 1 lb of Boiled and Drained Leeks contains 16.5 times more Omega 3 and 2.2 times more Carbohydrate than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Leeks provide inadequate amounts of Energy, Omega 6 and Protein in one pound.