Comparing Nutrients in 7 ounces Frozen Mustard Greens VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Mustard Greens	38%	9%	53%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Frozen Mustard Greens	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	5.2% 6.77g	5.4% 7g	130g per day for Men 19-50 years
Sugars	NA	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	17.2% 6.55g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	8.82% 4.94g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Mustard Greens	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	57% 512μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	8.35% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.75% 0.038mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	68.5% 274μg	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	55.8% 50.2mg	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	NA	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mustard Greens	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	23% 230mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	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	32% 2.56mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	29.2% 0.67mg	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	8.5% 59.5mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.84% 57.5mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	5% 185g	5.05% 187g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Mustard Greens 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 Mustard Greens vs Tomato Juice with Salt:

• 7 ounces of Frozen Mustard Greens have 11.2 times more Vitamin A, 1.9 times more Vitamin B6 and 6.9 times more Vitamin B9 than Tomato Juice with Salt.
• While 7 oz of Canned Tomato Juice with Salt contain 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.8 times more Vitamin C than Frozen Mustard Greens, Unprepared.
• 7 ounces of Frozen Mustard Greens have insufficient amounts of Vitamin B3
• Both Frozen Mustard Greens, 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 Mustard Greens vs Tomato Juice with Salt:

• 7 ounces of Frozen Mustard Greens have 11.6 times more Calcium, 1.6 times more Copper, 3.3 times more Iron, 1.4 times more Magnesium, 5 times more Manganese, 1.6 times more Phosphorus and 2.1 times more Zinc than Tomato Juice with Salt.
• While 7 oz of Canned Tomato Juice with Salt contain 1.3 times more Potassium and 8.7 times more Sodium than Frozen Mustard Greens, Unprepared.
• Both Frozen Mustard Greens and Tomato Juice with Salt contain similar levels of Water per seven ounces.
• 7 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Frozen Mustard Greens, Unprepared as well as Canned Tomato Juice with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Mustard Greens have 8.3 times more Fiber and 2.9 times more Protein than Tomato Juice with Salt.
• Both Frozen Mustard Greens and Tomato Juice with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Fiber and Protein
• Both Frozen Mustard Greens, Unprepared as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.