Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Chicory Greens

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Chicory Greens	24%	10%	66%

Macro Nutrients

	Tomatoes in Juice with Salt	Chicory Greens	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	7.17% 9.33g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	1.9% 1.4g	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	3.6% 2.6g	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	% 2.46g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	21% 7.94g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Chicory Greens	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	63% 568μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	16% 0.21mg	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	3.97% 16μg	54.6% 218μg	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	27.8% 25mg	53% 47.6mg	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	7.8% 1.17mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	492% 591μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Chicory Greens	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	65% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	14% 1.13mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	37% 0.85mg	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	4.8% 33.7mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	5.1% 188g	4.93% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Chicory Greens per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomatoes in Juice with Salt vs Chicory Greens:

• 7 ounces of Tomatoes in Juice with Salt have 9.6 times more Vitamin B1 and 1.4 times more Vitamin B3 than Chicory Greens.
• While 7 oz of Raw Chicory Greens contain 14.3 times more Vitamin A, 1.8 times more Vitamin B2, 9.9 times more Vitamin B5, 13.8 times more Vitamin B9, 1.9 times more Vitamin C, 3.8 times more Vitamin E and 114.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Chicory Greens provide similar amounts of Vitamin B6 per seven ounces.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Chicory Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Chicory Greens:

• 7 ounces of Tomatoes in Juice with Salt have 2.6 times more Sodium than Chicory Greens.
• While 7 oz of Raw Chicory Greens contain 3 times more Calcium, 5.7 times more Copper, 1.6 times more Iron, 3 times more Magnesium, 6.3 times more Manganese, 2.8 times more Phosphorus, 2.2 times more Potassium and 3.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Chicory Greens contain similar levels of Water per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Chicory Greens lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomatoes in Juice with Salt have 3.6 times more Sugars than Chicory Greens.
• While 7 oz of Raw Chicory Greens contain 1.4 times more Carbohydrate, 2.1 times more Fiber and 2.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Chicory Greens provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.