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

Vitamins

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

Minerals

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

Nutrient Comparison: Tomatoes in Juice with Salt VS Boiled Leeks per 5 oz

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

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

• 5 ounces of Tomatoes in Juice with Salt have 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 Leeks.
• While 5 oz of Boiled and Drained Leeks contain 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.
• Both Tomatoes in Juice with Salt and Boiled Leeks provide similar amounts of Vitamin B6 and Vitamin E per five ounces.
• 5 ounces of Boiled Leeks have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• 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 five ounces.

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

• 5 ounces of Tomatoes in Juice with Salt have 2.2 times more Potassium and 11.5 times more Sodium than Boiled Leeks.
• While 5 oz of Boiled and Drained Leeks contain 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.
• Both Tomatoes in Juice with Salt and Boiled Leeks contain similar levels of Calcium, Copper, Phosphorus and Water per five ounces.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Leeks lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomatoes in Juice with Salt have 1.2 times more Sugars and 1.9 times more Fiber than Boiled Leeks.
• While 5 oz of Boiled and Drained Leeks contain 16.5 times more Omega 3 and 2.2 times more Carbohydrate than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Leeks provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.