Comparing Nutrients in 100 calories Tomatoes in Juice with Salt VS Boiled Leeks

Weight per 100 calories

• Tomatoes in Juice with Salt: 625g
• Boiled Leeks: 323g

Boiled and Drained Leeks have 1.9 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is low in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Tomatoes in Juice with Salt or Boiled Leeks?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled Leeks	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	19% 24.6g	130g per day for Men 19-50 years
Sugars	22% 16g	9.4% 6.8g	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	11.3% 8.2g	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	% 7.75g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	8.5% 3.23g	38g per day for Men 19-50 years
Protein	8.8% 4.94g	4.67% 2.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	14% 125μg	14.7% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	7% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	4.96% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	4.03% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	4.65% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	28% 0.36mg	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	12.5% 50μg	19.4% 77.4μg	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	87.5% 78.8mg	15% 13.5mg	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	24.6% 3.7mg	10.8% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16.3μg	68.3% 82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled Leeks	Recommended Dietary Allowance
Calcium	20.6% 206mg	9.68% 97mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	22.2% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	44.5% 3.56mg	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	10.8% 45mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	34.6% 0.8mg	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	15% 106mg	7.83% 55mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	8.25% 281mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.38μg	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	48% 719mg	2.15% 32.3mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	1.76% 0.19mg	11mg per day for Men 19-50 years
Water	16% 592g	7.9% 293g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS Boiled Leeks Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Tomatoes in Juice with Salt or Boiled Leeks?

Lets compare vitamin content per 100 calories of Tomatoes in Juice with Salt vs Boiled Leeks:

• 100 calories of Tomatoes in Juice with Salt have 42.8 times more Vitamin B1, 5.3 times more Vitamin B2, 6.9 times more Vitamin B3, 3.1 times more Vitamin B5, 1.9 times more Vitamin B6, 5.8 times more Vitamin C and 2.3 times more Vitamin E than Boiled Leeks.
• While 100 kcal of Boiled and Drained Leeks contain 1.5 times more Vitamin B9 and 5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled Leeks provide similar amounts of Vitamin A per 100 calories.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Tomatoes in Juice with Salt vs Boiled Leeks:

• 100 calories of Tomatoes in Juice with Salt have 2.1 times more Calcium, 1.6 times more Copper, 1.4 times more Magnesium, 1.9 times more Phosphorus, 4.3 times more Potassium, 2.7 times more Selenium, 22.3 times more Sodium, 3.9 times more Zinc and 2 times more Water than Boiled Leeks.
• While 100 kcal of Boiled and Drained Leeks contain 1.9 times more Manganese than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled Leeks contain similar levels of Iron per 100 calories.
• 100 calories of Boiled Leeks lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Tomatoes in Juice with Salt have 4.2 times more Omega 6, 2.3 times more Sugars, 3.7 times more Fiber and 1.9 times more Protein than Boiled Leeks.
• While 100 kcal of Boiled and Drained Leeks contain 8.5 times more Omega 3 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Boiled Leeks offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3
• 100 calories of Boiled Leeks provide inadequate amounts of Omega 6