Comparing Nutrients in 100 grams Boiled Mustard Greens VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens	31%	13%	56%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Mustard Greens	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	0.9% 26kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.038% 0.012g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	1.38% 0.022g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.47% 4.5g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	4.86% 3.52g	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	2.6% 1.88g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.02g	g per day for Men 19-50 years
Fiber	5.26% 2g	2.63% 1g	38g per day for Men 19-50 years
Protein	4.57% 2.56g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	68.7% 618μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.85% 0.063mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.54% 0.098mg	1.3% 0.017mg	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	2.25% 9μg	1.25% 5μg	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	28% 25.3mg	8.78% 7.9mg	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	12% 1.78mg	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	494% 593μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	11.8% 118mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	12.4% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	11% 0.87mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	NA	2.57% 0.059mg	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	6% 42mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	4.76% 162mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.47% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mustard Greens VS Stewed Canned Tomatoes per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Mustard Greens versus 100 g of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Mustard Greens vs Stewed Canned Tomatoes:

• 100 grams of Boiled Mustard Greens have 68.7 times more Vitamin A, 1.8 times more Vitamin B2, 5.8 times more Vitamin B6, 1.8 times more Vitamin B9, 3.2 times more Vitamin C, 2.1 times more Vitamin E and 247 times more Vitamin K than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 1.6 times more Vitamin B3 than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Stewed Canned Tomatoes provide similar amounts of Vitamin B1 and Vitamin B5 per 100 grams.
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Boiled and Drained Mustard Greens as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Mustard Greens vs Stewed Canned Tomatoes:

• 100 grams of Boiled Mustard Greens have 3.5 times more Calcium, 1.3 times more Copper, 2.1 times more Phosphorus and 1.3 times more Zinc than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 1.5 times more Iron, 1.3 times more Potassium and 24.6 times more Sodium than Boiled and Drained Mustard Greens.
• Both Boiled Mustard Greens and Stewed Canned Tomatoes contain similar levels of Magnesium and Water per 100 grams.
• 100 grams of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Boiled and Drained Mustard Greens as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Mustard Greens have 2 times more Fiber and 2.8 times more Protein than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 1.4 times more Carbohydrate and 2.5 times more Sugars than Boiled and Drained Mustard Greens.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Boiled and Drained Mustard Greens as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.