Comparing Nutrients in 5 ounces Boiled Mustard Greens VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens	31%	13%	56%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Boiled Mustard Greens	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	1.27% 37kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.9% 6.4g	3.85% 5g	130g per day for Men 19-50 years
Sugars	2.76% 2g	5.04% 3.66g	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	2.6% 1.9g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	2.15% 1.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	97% 876μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.84% 0.61mg	5.96% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	7.63% 0.099mg	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	3.2% 12.8μg	7.1% 28.3μg	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	40% 36mg	110% 99mg	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	17% 2.52mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	700% 840μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	16.7% 167mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.24% 9.8μg	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	15.4% 1.23mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	8.5% 59.5mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	6.75% 230mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	24% 359mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mustard Greens VS Tomato Juice with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Mustard Greens versus 5 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Mustard Greens vs Tomato Juice with Salt:

• 5 ounces of Boiled Mustard Greens have 26.9 times more Vitamin A, 1.4 times more Vitamin B6, 5.6 times more Vitamin E and 257.7 times more Vitamin K than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain 2.4 times more Vitamin B1, 1.6 times more Vitamin B3, 2.2 times more Vitamin B9 and 2.8 times more Vitamin C than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Tomato Juice with Salt provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Boiled and Drained Mustard Greens as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Mustard Greens vs Tomato Juice with Salt:

• 5 ounces of Boiled Mustard Greens have 11.8 times more Calcium, 3.5 times more Copper, 2.2 times more Iron, 2.2 times more Phosphorus and 2 times more Zinc than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain 1.3 times more Potassium and 28.1 times more Sodium than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Tomato Juice with Salt contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Mustard Greens as well as Canned Tomato Juice with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Mustard Greens have 1.3 times more Carbohydrate, 5 times more Fiber and 3 times more Protein than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain 1.8 times more Sugars than Boiled and Drained Mustard Greens.
• 5 ounces of Tomato Juice with Salt provide inadequate amounts of Fiber and Protein
• Both Boiled and Drained Mustard Greens as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.