Comparing Nutrients in 7 ounces Tomato Juice with Salt VS Mustard Spinach

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Tomato Juice with Salt	Mustard Spinach	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.35% 0.06g	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	5.95% 7.74g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	NA	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3% 1.7g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Mustard Spinach	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	109% 982μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.35% 1.34mg	8.4% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	23.4% 0.3mg	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	79% 316μg	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	287% 258mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Mustard Spinach	Recommended Dietary Allowance
Calcium	2% 20mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	16.5% 0.15mg	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	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	35% 0.81mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	26.2% 891mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.95% 183g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Tomato Juice with Salt vs Mustard Spinach:

• 7 ounces of Tomato Juice with Salt have 1.5 times more Vitamin B1 than Mustard Spinach.
• While 7 oz of Raw Mustard Spinach contain 21.5 times more Vitamin A, 2.2 times more Vitamin B6, 8 times more Vitamin B9 and 1.9 times more Vitamin C than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Mustard Spinach provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• Both Canned Tomato Juice with Salt as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Juice with Salt vs Mustard Spinach:

• 7 ounces of Tomato Juice with Salt have 12 times more Sodium than Mustard Spinach.
• While 7 oz of Raw Mustard Spinach contain 21 times more Calcium, 1.8 times more Copper, 3.8 times more Iron, 6 times more Manganese, 1.5 times more Phosphorus and 2.1 times more Potassium than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Mustard Spinach contain similar levels of Magnesium 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 Raw Mustard Spinach lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Mustard Spinach contain 7 times more Fiber and 2.6 times more Protein than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Mustard Spinach offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Raw Mustard Spinach provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.