Comparing Nutrients in 5 ounces Boiled Leeks VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Leeks	9%	5%	86%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Leeks	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	1.5% 44kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	5.85% 0.094g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.3% 11g	3.8% 4.9g	130g per day for Men 19-50 years
Sugars	4.13% 3g	5% 3.6g	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	2.56% 1.86g	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	% 1.76g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	2.05% 1.15g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Leeks	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	6.46% 58μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.07% 0.037mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.04% 0.1mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	12% 0.16mg	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	8.5% 34μg	2.83% 11.3μg	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	6.6% 5.95mg	20% 18mg	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	4.72% 0.71mg	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leeks	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	9.76% 0.088mg	8.2% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.18% 7.23μg	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	19.5% 1.56mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	4.2% 0.096mg	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	3.44% 24mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	3.63% 123mg	7.96% 271mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.63% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Leeks vs Tomatoes in Juice with Salt:

• Boiled and Drained Leeks have 2.1 times more Vitamin A, 3 times more Vitamin B9 and 9.8 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 22.1 times more Vitamin B1, 2.8 times more Vitamin B2, 3.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 3 times more Vitamin C than Boiled and Drained Leeks.
• Both Boiled and Drained Leeks and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B6 and Vitamin E per 5 oz.
• Both Boiled and Drained Leeks as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Leeks vs Tomatoes in Juice with Salt:

• Boiled and Drained Leeks have 1.9 times more Iron, 1.4 times more Magnesium and 3.6 times more Manganese than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.2 times more Potassium, 1.4 times more Selenium, 11.5 times more Sodium and 2 times more Zinc than Boiled and Drained Leeks.
• Both Boiled and Drained Leeks and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Calcium, Copper, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Leeks have 1.9 times more Energy, 16.5 times more Omega 3 and 2.2 times more Carbohydrate than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.9 times more Fiber than Boiled and Drained Leeks.
• Both Boiled and Drained Leeks and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Sugars and Protein per 5 oz.
• Both Boiled and Drained Leeks as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.