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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Leeks	9%	4%	87%

Macro Nutrients

	Tomatoes in Juice with Salt	Leeks	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	3% 86.5kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	8.77% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	0.56% 0.095g	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	15.4% 20g	130g per day for Men 19-50 years
Sugars	5% 3.6g	7.63% 5.53g	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	2% 1.1g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Leeks	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	25.4% 0.33mg	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	22.7% 91μg	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	19% 17mg	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	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	55.5% 66.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Leeks	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	8.36% 83.6mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	19% 0.17mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	29.6% 0.68mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.18% 118g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 9.6 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Leeks.
• While Raw Leeks contain 4.2 times more Vitamin A, 2.1 times more Vitamin B6, 8 times more Vitamin B9, 1.6 times more Vitamin E and 18.1 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Leeks have similar amounts of Vitamin B5 and Vitamin C per 5 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 5.8 times more Sodium than Raw Leeks.
• While Raw Leeks contain 1.8 times more Calcium, 2.3 times more Copper, 3.7 times more Iron, 2.8 times more Magnesium, 7.1 times more Manganese, 2.1 times more Phosphorus and 1.4 times more Selenium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Leeks have similar amounts of Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Leeks contain 3.8 times more Energy, 24.8 times more Omega 3, 4.1 times more Carbohydrate, 1.5 times more Sugars and 1.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Leeks have similar amounts of Fiber per 5 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Leeks have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.