Comparing Nutrients in 7 ounces Boiled Mustard Greens VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens	31%	13%	56%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Mustard Greens	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.86% 0.15g	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	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	5.22% 2g	38g per day for Men 19-50 years
Protein	9.07% 5.1g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	136% 1226μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.37% 0.86mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	2.6% 0.034mg	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	2.5% 9.92μg	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	17.4% 15.7mg	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	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	980% 1176μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	23.4% 234mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	24.7% 0.22mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	5.1% 0.12mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.92% 182g	4.9% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Mustard Greens vs Stewed Canned Tomatoes:

• Boiled and Drained Mustard Greens have 68.7 times more Vitamin A, 1.8 times more Vitamin B2, 5.8 times more Vitamin B6, 1.8 times more Vitamin B9, 3.2 times more Vitamin C, 2.1 times more Vitamin E and 247 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.6 times more Vitamin B3 than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B5 per 7 oz.
• Both Boiled and Drained Mustard Greens as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Mustard Greens vs Stewed Canned Tomatoes:

• Boiled and Drained Mustard Greens have 3.5 times more Calcium, 1.3 times more Copper, 2.1 times more Phosphorus and 1.3 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.5 times more Iron, 1.3 times more Potassium and 24.6 times more Sodium than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens and Stewed Canned Ripe Red Tomatoes have similar amounts of Magnesium, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Mustard Greens have 7.3 times more Omega 3, 2 times more Fiber and 2.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.4 times more Carbohydrate and 2.5 times more Sugars than Boiled and Drained Mustard Greens.
• Both Boiled and Drained Mustard Greens as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.