Comparing Nutrients in 7 ounces Boiled Mustard Greens VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens	31%	13%	56%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Boiled Mustard Greens	Tomato Powder	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.9% 8.95g	114% 148g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	120% 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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	86% 32.7g	38g per day for Men 19-50 years
Protein	9.07% 5.1g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Tomato Powder	Recommended Dietary Allowance
Vitamin A	136% 1226μg	190% 1711μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.37% 0.86mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	149% 7.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	69.8% 0.91mg	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	4.47% 18μg	59.5% 238μg	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	55.8% 50.2mg	257% 232mg	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	23.5% 3.53mg	162% 24.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	980% 1176μg	80.7% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Tomato Powder	Recommended Dietary Allowance
Calcium	23.4% 234mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	274% 2.46mg	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	21.6% 1.73mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	NA	168% 3.87mg	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	12% 83.3mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	112% 3824mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	4.92% 182g	0.16% 6.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mustard Greens VS Tomato Powder per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Mustard Greens versus 7 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Mustard Greens vs Tomato Powder:

• 7 ounces of Boiled Mustard Greens have 12.1 times more Vitamin K than Tomato Powder.
• While 7 oz of Tomato Powder contain 1.4 times more Vitamin A, 22.3 times more Vitamin B1, 12.1 times more Vitamin B2, 21.1 times more Vitamin B3, 31.3 times more Vitamin B5, 4.7 times more Vitamin B6, 13.3 times more Vitamin B9, 4.6 times more Vitamin C and 6.9 times more Vitamin E than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Mustard Greens vs Tomato Powder:

• 7 ounces of Boiled Mustard Greens have 30 times more Water than Tomato Powder.
• While 7 oz of Tomato Powder contain 1.4 times more Calcium, 8.5 times more Copper, 5.2 times more Iron, 13.7 times more Magnesium, 7 times more Phosphorus, 11.9 times more Potassium, 8.8 times more Selenium, 14.9 times more Sodium and 7.8 times more Zinc than Boiled and Drained Mustard Greens.
• 7 ounces of Boiled Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Tomato Powder contain 11.6 times more Energy, 16.6 times more Carbohydrate, 31.1 times more Sugars, 8.3 times more Fiber and 5 times more Protein than Boiled and Drained Mustard Greens.
• 7 ounces of Boiled Mustard Greens provide inadequate amounts of Energy
• Both Boiled and Drained Mustard Greens as well as Tomato Powder provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.