Comparing Nutrients in 300 calories Cooked Frozen Mustard Greens VS Tomatoes

Weight per 300 calories

• Cooked Frozen Mustard Greens: 1579g
• Tomatoes: 1667g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens	38%	9%	53%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked Frozen Mustard Greens	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	21.7% 0.35g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	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	37.8% 49g	50% 65g	130g per day for Men 19-50 years
Sugars	6.97% 5.05g	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	116% 44.2g	52.6% 20g	38g per day for Men 19-50 years
Protein	64% 36g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Tomatoes	Recommended Dietary Allowance
Vitamin A	621% 5589μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.6% 0.63mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.4% 0.84mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.07mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.05% 0.25mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	276% 1105μg	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	242% 218mg	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	142% 21.3mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4409% 5291μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens	Tomatoes	Recommended Dietary Allowance
Calcium	159% 1595mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	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	221% 17.7mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	49% 205mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	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	54% 379mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	64.6% 2195mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	17.2% 9.47μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	26.3% 395mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	28.7% 3.16mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	40% 1481g	42.6% 1575g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Mustard Greens have 8 times more Vitamin A, 2.6 times more Vitamin B2, 1.3 times more Vitamin B6, 4.4 times more Vitamin B9, 2.4 times more Vitamin E and 40.2 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.4 times more Vitamin B3 and 5.9 times more Vitamin B5 than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin C per 300 kcal.
• Both Boiled and Drained Frozen 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 Cooked Frozen Mustard Greens vs Tomatoes:

• Boiled and Drained Frozen Mustard Greens have 9.6 times more Calcium, 3.9 times more Iron, 2.4 times more Manganese, more Selenium and 4.7 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Potassium than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens and Raw Ripe Red Tomatoes have similar amounts of Copper, Magnesium, Phosphorus, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Frozen Mustard Greens have 6.9 times more Omega 3, 2.2 times more Fiber and 2.4 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.5 times more Omega 6, 1.3 times more Carbohydrate and 8.7 times more Sugars than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens and Raw Ripe Red Tomatoes have similar amounts of Energy and Fat per 300 kcal.
• Both Boiled and Drained Frozen Mustard Greens as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.