Comparing Nutrients in 300 calories Tomatoes in Juice with Salt VS Boiled Leeks

Weight per 300 calories

• Tomatoes in Juice with Salt: 1875g
• Boiled Leeks: 968g

Boiled and Drained Leeks have 1.9 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is low in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	2.56% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	56.7% 73.7g	130g per day for Men 19-50 years
Sugars	66% 48g	28% 20.4g	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	34% 24.6g	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	% 23.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	94% 35.6g	25.5% 9.68g	38g per day for Men 19-50 years
Protein	26.5% 15g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	44% 397μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	84% 1.1mg	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	37.5% 150μg	58% 232μg	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	263% 236mg	45% 40.6mg	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	73.8% 11mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.6% 48.8μg	205% 246μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled Leeks	Recommended Dietary Allowance
Calcium	62% 619mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	66.7% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	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	134% 10.7mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	32.3% 135mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	104% 2.4mg	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	45.5% 319mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	24.8% 842mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	144% 2156mg	6.45% 97mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	5.28% 0.58mg	11mg per day for Men 19-50 years
Water	48% 1777g	23.7% 879g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS Boiled Leeks Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or Boiled Leeks?

Lets compare vitamin content per 300 calories of Tomatoes in Juice with Salt vs Boiled Leeks:

• 300 calories of Tomatoes in Juice with Salt have 42.8 times more Vitamin B1, 5.3 times more Vitamin B2, 6.9 times more Vitamin B3, 3.1 times more Vitamin B5, 1.9 times more Vitamin B6, 5.8 times more Vitamin C and 2.3 times more Vitamin E than Boiled Leeks.
• While 300 kcal of Boiled and Drained Leeks contain 1.5 times more Vitamin B9 and 5 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 A per 300 calories.
• 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 300 calories.

Comparing minerals per 300 calories for Tomatoes in Juice with Salt vs Boiled Leeks:

• 300 calories of Tomatoes in Juice with Salt have 2.1 times more Calcium, 1.6 times more Copper, 1.4 times more Magnesium, 1.9 times more Phosphorus, 4.3 times more Potassium, 2.7 times more Selenium, 22.3 times more Sodium, 3.9 times more Zinc and 2 times more Water than Boiled Leeks.
• While 300 kcal of Boiled and Drained Leeks contain 1.9 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 Iron per 300 calories.
• 300 calories of Boiled Leeks lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomatoes in Juice with Salt have 4.2 times more Omega 6, 2.3 times more Sugars, 3.7 times more Fiber and 1.9 times more Protein than Boiled Leeks.
• While 300 kcal of Boiled and Drained Leeks contain 8.5 times more Omega 3 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled Leeks offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3
• 300 calories of Boiled Leeks provide inadequate amounts of Omega 6