Comparing Nutrients in 100 grams Tomato Juice with Salt VS Dried Leeks

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Tomato Juice with Salt	Dried Leeks	Recommended Dietary Allowance
Energy	0.59% 17kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.059% 0.019g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	2.76% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.53g	57.4% 74.7g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	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	1.83% 1.33g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.05% 0.4g	27.4% 10.4g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Dried Leeks	Recommended Dietary Allowance
Vitamin A	2.56% 23μg	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	93% 1.2mg	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	5% 20μg	92% 366μg	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	78% 70mg	131% 118mg	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	2.13% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Dried Leeks	Recommended Dietary Allowance
Calcium	1% 10mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	73% 0.66mg	0.9mg per day for Men 19-50 years
Fluoride	0.17% 6.9μg	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	4.88% 0.39mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	115% 2.63mg	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	2.7% 19mg	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	70.6% 2400mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	17% 253mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Dried Leeks per 100 g

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

Lets compare vitamin content per 100 grams of Tomato Juice with Salt vs Dried Leeks:

• 100 grams of Tomato Juice with Salt have 1.6 times more Vitamin A than Dried Leeks.
• While 100 g of Freeze-dried Leeks contain 8 times more Vitamin B1, 5.1 times more Vitamin B2, 5.2 times more Vitamin B3, 17.3 times more Vitamin B6, 18.3 times more Vitamin B9 and 1.7 times more Vitamin C than Canned Tomato Juice with Salt.
• 100 grams of Dried Leeks have insufficient amounts of Vitamin A
• Both Canned Tomato Juice with Salt as well as Freeze-dried Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Juice with Salt vs Dried Leeks:

• 100 grams of Tomato Juice with Salt have 7.2 times more Sodium and 47.1 times more Water than Dried Leeks.
• While 100 g of Freeze-dried Leeks contain 36 times more Calcium, 15.6 times more Copper, 19.5 times more Iron, 14.6 times more Magnesium, 38.7 times more Manganese, 18.2 times more Phosphorus, 11.1 times more Potassium, 11.4 times more Selenium and 6 times more Zinc than Canned Tomato Juice with Salt.
• 100 grams of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Freeze-dried Leeks contain 18.9 times more Energy, 7.2 times more Fat, 138.2 times more Omega 3, 21.4 times more Omega 6, 21.1 times more Carbohydrate, 26 times more Fiber and 17.9 times more Protein than Canned Tomato Juice with Salt.
• 100 grams of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein