Comparing Nutrients in 100 grams Frozen Kale VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Frozen Kale	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	0.97% 28kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.059% 0.019g	32g per day for Men 19-50 years
Omega 3	7.3% 0.12g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	0.13% 0.022g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.75% 4.88g	2.7% 3.53g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	3.56% 2.58g	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	1.83% 1.33g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.26% 2g	1.05% 0.4g	38g per day for Men 19-50 years
Protein	4.75% 2.66g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	23% 206μg	2.56% 23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.67% 0.056mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.04% 0.052mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	5.4% 0.07mg	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	4.25% 17μg	5% 20μg	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	43.7% 39.3mg	78% 70mg	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	3.8% 0.57mg	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	278% 334μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	13.6% 136mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	5.1% 0.046mg	4.67% 0.042mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.17% 6.9μg	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	11.6% 0.93mg	4.88% 0.39mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	2.96% 0.068mg	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	4.14% 29mg	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	6.4% 217mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	17% 253mg	1500mg per day for Men 19-50 years
Zinc	1.64% 0.18mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.46% 91g	2.55% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Kale VS Tomato Juice with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Kale versus 100 g of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Kale vs Tomato Juice with Salt:

• 100 grams of Frozen Kale have 9 times more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B6, 1.8 times more Vitamin E and 145 times more Vitamin K than Tomato Juice with Salt.
• While 100 g of Canned Tomato Juice with Salt contain 1.8 times more Vitamin B1 and 1.8 times more Vitamin C than Frozen Kale, Unprepared.
• Both Frozen Kale and Tomato Juice with Salt provide similar amounts of Vitamin B3 and Vitamin B9 per 100 grams.
• 100 grams of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Frozen Kale, Unprepared as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Kale vs Tomato Juice with Salt:

• 100 grams of Frozen Kale have 13.6 times more Calcium, 2.4 times more Iron, 1.6 times more Magnesium, 6.5 times more Manganese, 1.5 times more Phosphorus and 1.5 times more Potassium than Tomato Juice with Salt.
• While 100 g of Canned Tomato Juice with Salt contain 16.9 times more Sodium than Frozen Kale, Unprepared.
• Both Frozen Kale and Tomato Juice with Salt contain similar levels of Copper and Water per 100 grams.
• 100 grams of Tomato Juice with Salt lack sufficient amounts of Calcium
• Both Frozen Kale, Unprepared as well as Canned Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Kale have 23.4 times more Omega 3, 1.4 times more Carbohydrate, 5 times more Fiber and 3.1 times more Protein than Tomato Juice with Salt.
• While 100 g of Canned Tomato Juice with Salt contain 3 times more Sugars than Frozen Kale, Unprepared.
• 100 grams of Tomato Juice with Salt provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Kale, Unprepared as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy and Omega 6 in 100 grams.