Comparing Nutrients in 5 ounces Tomatoes VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Tomatoes	Mustard Greens	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	5.1% 6.6g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	2.6% 1.87g	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	2.68% 1.94g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	12% 4.54g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Mustard Greens	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	23.8% 214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	4.25% 17μg	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	21.6% 19.4mg	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	5.1% 0.77mg	19% 2.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	304% 365μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Mustard Greens	Recommended Dietary Allowance
Calcium	1.4% 14mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	NA	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	4.86% 34mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.47% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Mustard Greens:

• Raw Ripe Red Tomatoes have 1.3 times more Vitamin B9 than Raw Mustard Greens.
• While Raw Mustard Greens contain 3.6 times more Vitamin A, 2.2 times more Vitamin B1, 5.8 times more Vitamin B2, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5, 2.3 times more Vitamin B6, 5.1 times more Vitamin C, 3.7 times more Vitamin E and 32.6 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Mustard Greens:

• Raw Mustard Greens contain 11.5 times more Calcium, 2.8 times more Copper, 6.1 times more Iron, 2.9 times more Magnesium, 2.4 times more Phosphorus, 1.6 times more Potassium, more Selenium, 4 times more Sodium and 1.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Mustard Greens have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 2 times more Sugars than Raw Mustard Greens.
• While Raw Mustard Greens contain 6 times more Omega 3, 2.7 times more Fiber and 3.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Mustard Greens have similar amounts of Carbohydrate per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Mustard Greens have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.