Comparing Nutrients in 7 ounces Collards VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Collards	31%	14%	55%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Collards	Tomato Puree	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.27% 10.8g	13.7% 18g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	13.2% 9.6g	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	6.5% 4.72g	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	% 4.86g	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	10.7% 6g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Collards	Tomato Puree	Recommended Dietary Allowance
Vitamin A	55.3% 498μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	19.2% 0.25mg	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	64% 256μg	5.46% 22μg	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	78% 70mg	23.4% 21mg	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	30% 4.5mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	723% 867μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Collards	Tomato Puree	Recommended Dietary Allowance
Calcium	46% 460mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	63.3% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	11.7% 0.93mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	56.8% 1.3mg	14.6% 0.34mg	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	7.1% 49.6mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Collards VS Tomato Puree per 7 oz

Compare the macro and micronutrient content in 7 oz of Collards versus 7 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Collards vs Tomato Puree:

• 7 ounces of Collards have 9.7 times more Vitamin A, 2.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B6, 11.7 times more Vitamin B9, 3.3 times more Vitamin C and 128.6 times more Vitamin K than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 2 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Collards.
• Both Collards and Tomato Puree provide similar amounts of Vitamin E per seven ounces.
• Both Raw Collards as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Collards vs Tomato Puree:

• 7 ounces of Collards have 12.9 times more Calcium, 3.9 times more Manganese and 1.9 times more Selenium than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 6.2 times more Copper, 3.8 times more Iron, 1.6 times more Phosphorus, 2.1 times more Potassium and 1.7 times more Zinc than Raw Collards.
• Both Collards and Tomato Puree contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Collards lack sufficient amounts of Zinc
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Collards have 27 times more Omega 3, 2.1 times more Fiber and 1.8 times more Protein than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 1.7 times more Carbohydrate and 10.5 times more Sugars than Raw Collards.
• 7 ounces of Tomato Puree provide inadequate amounts of Omega 3
• Both Raw Collards as well as Canned Tomato Puree provide inadequate amounts of Energy and Omega 6 in seven ounces.