Comparing Nutrients in 7 ounces Frozen Kale VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Frozen Kale	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.45% 9.7g	5.4% 7g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	7.06% 5.1g	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	3.64% 2.64g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	45.4% 409μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.66% 1.4mg	8.35% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	10.7% 0.14mg	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	8.43% 33.7μg	9.92% 39.7μg	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	86.7% 78mg	155% 139mg	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	7.54% 1.13mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	552% 662μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	27% 270mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.34% 13.7μg	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	23% 1.85mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	38.2% 0.88mg	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	8.22% 57.5mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	19.4% 661mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Kale VS Tomato Juice with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Kale versus 7 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Kale vs Tomato Juice with Salt:

• 7 ounces of Frozen Kale have 9 times more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B6, 1.8 times more Vitamin E and 145 times more Vitamin K than Tomato Juice with Salt.
• While 7 oz of Canned Tomato Juice with Salt contain 1.8 times more Vitamin B1 and 1.8 times more Vitamin C than Frozen Kale, Unprepared.
• Both Frozen Kale and Tomato Juice with Salt provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Frozen Kale, Unprepared as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Kale vs Tomato Juice with Salt:

• 7 ounces of Frozen Kale have 13.6 times more Calcium, 2.4 times more Iron, 1.6 times more Magnesium, 6.5 times more Manganese, 1.5 times more Phosphorus and 1.5 times more Potassium than Tomato Juice with Salt.
• While 7 oz of Canned Tomato Juice with Salt contain 16.9 times more Sodium than Frozen Kale, Unprepared.
• Both Frozen Kale and Tomato Juice with Salt contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium
• Both Frozen Kale, Unprepared as well as Canned Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Kale have 23.4 times more Omega 3, 1.4 times more Carbohydrate, 5 times more Fiber and 3.1 times more Protein than Tomato Juice with Salt.
• While 7 oz of Canned Tomato Juice with Salt contain 3 times more Sugars than Frozen Kale, Unprepared.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Kale, Unprepared as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.