Comparing Nutrients in 300 calories Boiled Mustard Greens VS Tomatoes

Weight per 300 calories

• Boiled Mustard Greens: 1154g
• Tomatoes: 1667g

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

Which food has more nutrients per 300 calories - Boiled Mustard Greens or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens	31%	13%	56%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Mustard Greens	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.42g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	50% 65g	130g per day for Men 19-50 years
Sugars	22.4% 16.3g	60.5% 44g	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	31.5% 23g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	60.7% 23g	52.6% 20g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Tomatoes	Recommended Dietary Allowance
Vitamin A	792% 7131μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.4% 0.47mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.2% 5mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 104μg	62.5% 250μg	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	254% 228mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5699% 6839μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Tomatoes	Recommended Dietary Allowance
Calcium	136% 1362mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	187% 1.7mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	NA	82.6% 1.9mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.92% 104mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	28.6% 1059g	42.6% 1575g	3700g per day for Men 19-50 years

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

• Boiled and Drained Mustard Greens have 10.2 times more Vitamin A, 2.3 times more Vitamin B2, 1.3 times more Vitamin C, 2.3 times more Vitamin E and 51.9 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Vitamin B1, 2 times more Vitamin B3 and 2.4 times more Vitamin B9 than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Raw Ripe Red Tomatoes have similar amounts of Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Boiled and Drained Mustard Greens as well as Raw 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 Tomatoes:

• Boiled and Drained Mustard Greens have 8.2 times more Calcium, 1.7 times more Copper, 2.2 times more Iron, 1.2 times more Phosphorus, more Selenium and 1.2 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.1 times more Potassium and 1.5 times more Water than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Raw Ripe Red Tomatoes have similar amounts of Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Mustard Greens have 1.6 times more Fat, 5.1 times more Omega 3 and 2 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.8 times more Omega 6 and 2.7 times more Sugars than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Boiled and Drained Mustard Greens as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.