Comparing Nutrients in 300 calories Mustard Greens VS Tomatoes in Juice with Salt

Weight per 300 calories

• Mustard Greens: 1111g
• Tomatoes in Juice with Salt: 1875g

Mustard Greens have 1.7 times more energy per 100g than Tomatoes in Juice with Salt. It has very low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 300 calories - Mustard Greens or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Mustard Greens	34%	11%	55%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Mustard Greens	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.67g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	10.7% 1.8g	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	20.2% 14.7g	66% 48g	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	34% 24.6g	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	% 23.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	94% 35.6g	94% 35.6g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Mustard Greens	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	186% 1678μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	898% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	83.4% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.7% 2.33mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	160% 2.1mg	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	33.3% 133μg	37.5% 150μg	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	864% 778mg	263% 236mg	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	149% 22.3mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2384% 2861μg	40.6% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Greens	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	128% 1278mg	62% 619mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	108% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.4% 96μg	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	228% 18.2mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	NA	55.4% 1.28mg	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	92% 644mg	45.5% 319mg	700mg per day for Men 19-50 years
Potassium	125% 4267mg	105% 3581mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	144% 2156mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	27.2% 1008g	48% 1777g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Mustard Greens vs Tomatoes in Juice with Salt:

• Raw Mustard Greens have 4.5 times more Vitamin A, 3.3 times more Vitamin C, 2 times more Vitamin E and 58.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 12.1 times more Vitamin B1 and 1.5 times more Vitamin B3 than Raw Mustard Greens.
• Both Raw Mustard Greens and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Raw Mustard Greens as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Mustard Greens vs Tomatoes in Juice with Salt:

• Raw Mustard Greens have 2.1 times more Calcium, 1.9 times more Copper, 1.7 times more Iron, 1.9 times more Magnesium, 2 times more Phosphorus and 1.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.3 times more Selenium, 9.7 times more Sodium and 1.8 times more Water than Raw Mustard Greens.
• Both Raw Mustard Greens and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Mustard Greens have 2.7 times more Omega 3 and 2.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 8.2 times more Omega 6, 1.3 times more Carbohydrate and 3.3 times more Sugars than Raw Mustard Greens.
• Both Raw Mustard Greens and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy, Fat and Fiber per 300 kcal.
• Both Raw Mustard Greens as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.