Comparing Nutrients in 7 ounces Tomato Juice with Salt VS Boiled Leeks

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Tomato Juice with Salt	Boiled Leeks	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7g	11.6% 15g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	5.78% 4.2g	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	3.64% 2.64g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	5.22% 2g	38g per day for Men 19-50 years
Protein	3% 1.7g	2.87% 1.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.35% 1.34mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	17.2% 0.22mg	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	9.92% 39.7μg	12% 47.6μg	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	155% 139mg	9.26% 8.33mg	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	4.23% 0.64mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	42% 50.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Boiled Leeks	Recommended Dietary Allowance
Calcium	2% 20mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	13.7% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.7μg	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	9.67% 0.77mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	21.3% 0.49mg	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	5.4% 37.7mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	5.08% 173mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Boiled Leeks per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Juice with Salt vs Boiled Leeks:

• 7 ounces of Tomato Juice with Salt have 3.8 times more Vitamin B1, 3.9 times more Vitamin B2, 3.4 times more Vitamin B3 and 16.7 times more Vitamin C than Boiled Leeks.
• While 7 oz of Boiled and Drained Leeks contain 1.8 times more Vitamin A, 1.6 times more Vitamin B6, 1.6 times more Vitamin E and 11 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Leeks provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• 7 ounces of Boiled Leeks have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Canned Tomato Juice with Salt as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Juice with Salt vs Boiled Leeks:

• 7 ounces of Tomato Juice with Salt have 2.5 times more Potassium and 25.3 times more Sodium than Boiled Leeks.
• While 7 oz of Boiled and Drained Leeks contain 3 times more Calcium, 1.5 times more Copper, 2.8 times more Iron, 1.3 times more Magnesium and 3.6 times more Manganese than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Leeks contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium
• Both Canned Tomato Juice with Salt as well as Boiled and Drained Leeks lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Juice with Salt have 1.2 times more Sugars than Boiled Leeks.
• While 7 oz of Boiled and Drained Leeks contain 13.2 times more Omega 3, 2.2 times more Carbohydrate and 2.5 times more Fiber than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Omega 3 and Fiber
• Both Canned Tomato Juice with Salt as well as Boiled and Drained Leeks provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.