Comparing Nutrients in 300 calories Boiled Mustard Greens VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Boiled Mustard Greens: 1154g
• Cooked Ripe Red Tomatoes: 1667g

Boiled Mustard Greens have 1.4 times more energy per 100g than Cooked Ripe Red Tomatoes. It has very low energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Boiled Mustard Greens or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.42g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	51.4% 67g	130g per day for Men 19-50 years
Sugars	22.4% 16.3g	57.2% 41.5g	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	30% 22g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	60.7% 23g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	792% 7131μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.4% 0.47mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.2% 5mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	101% 1.3mg	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	26% 104μg	54% 217μg	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	324% 292mg	422% 380mg	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	137% 20.5mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5699% 6839μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	136% 1362mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	187% 1.7mg	139% 1.25mg	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	125% 10mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	NA	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	69.2% 485mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	6.92% 104mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	28.6% 1059g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Mustard Greens vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Mustard Greens have 17.8 times more Vitamin A, 2 times more Vitamin B2, 2.2 times more Vitamin E and 146.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5, 2.1 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B6 per 300 kcal.
• Both Boiled and Drained Mustard Greens as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Mustard Greens vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Mustard Greens have 7.4 times more Calcium and 1.3 times more Copper than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.9 times more Potassium, 1.8 times more Sodium and 1.5 times more Water than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Cooked Ripe Red Tomatoes have similar amounts of Iron, Magnesium, Phosphorus, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Mustard Greens have 3 times more Fat, 7.6 times more Omega 3, 2 times more Fiber and 1.9 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.5 times more Omega 6, 1.3 times more Carbohydrate and 2.6 times more Sugars than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Cooked Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Mustard Greens as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.