Comparing Nutrients in 7 ounces Boiled Collards VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Collards	27%	16%	57%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Collards	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.62% 11.2g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	6.98% 5.06g	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	3.6% 2.6g	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	% 2.46g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	21% 7.94g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	9.6% 5.38g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	83.8% 754μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.13% 1.14mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.65% 0.43mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	17% 0.22mg	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	7.94% 31.8μg	3.97% 16μg	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	27.8% 25mg	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	11.6% 1.75mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	672% 807μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Collards	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	28% 280mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	28% 2.24mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	5.87% 0.13mg	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	9.07% 63.5mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.84% 179g	5.1% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Collards vs Tomatoes in Juice with Salt:

• Boiled and Drained Collards have 19 times more Vitamin A, 1.9 times more Vitamin B2, 1.9 times more Vitamin B5, 2 times more Vitamin B9, 1.4 times more Vitamin C, 1.5 times more Vitamin E and 156.4 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 14.4 times more Vitamin B1 than Boiled and Drained Collards.
• Both Boiled and Drained Collards and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Boiled and Drained Collards as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Collards vs Tomatoes in Juice with Salt:

• Boiled and Drained Collards have 4.3 times more Calcium, 2 times more Iron, 2.1 times more Magnesium, 7.5 times more Manganese, 1.9 times more Phosphorus and 1.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.6 times more Potassium, 1.4 times more Selenium and 7.7 times more Sodium than Boiled and Drained Collards.
• Both Boiled and Drained Collards and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Collards have 2.1 times more Energy, 23.3 times more Omega 3, 1.6 times more Carbohydrate, 2.1 times more Fiber and 3.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6.4 times more Sugars than Boiled and Drained Collards.
• Both Boiled and Drained Collards as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.