Comparing Nutrients in 300 calories TomatoesVS Cooked Frozen Mustard Greens

Weight per 300 calories

Tomatoes

1667g

Cooked Frozen Mustard Greens

1579g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Tomatoes or Cooked Frozen Mustard Greens?

Macros Ratio

Protein Fat Carbs

Tomatoes

17%

74%

Cooked Frozen Mustard Greens

38%

53%

300 kcal ▼

Macro Nutrients

Tomatoesvs Cooked Frozen Mustard Greens

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

3.44%3.33g

Fat

4.07%3.95g

3.33 gvs3.95 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

1.46%0.47g

Saturated Fat

0.64%0.21g

0.47 gvs0.21 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

3.13%0.05g

Omega 3

21.7%0.35g

0.05 gvs0.35 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

7.84%1.33g

Omega 6

2.23%0.38g

1.33 gvs0.38 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

50%65g

Carbohydrate

37.8%49g

65 gvs49 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

60.5%44g

Sugars

6.97%5.05g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

44 gvs5.05 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

31.5%23g

Fructose

≤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]

23 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

%21g

Glucose

21 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

%0g

Sucrose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

52.6%20g

Fiber

116%44.2g

20 gvs44.2 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

26%14.7g

Protein

64%36g

14.7 gvs36 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Tomatoesvs Cooked Frozen Mustard Greens

77.8%700μg

Vitamin A

621%5589μg

RAE, retinol activity equivalents

700 μgvs5589 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

51.4%0.62mg

Vitamin B1

52.6%0.63mg

Thiamine

0.62 mgvs0.63 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

24.4%0.32mg

Vitamin B2

64.4%0.84mg

Riboflavin

0.32 mgvs0.84 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

62%9.9mg

Vitamin B3

25.5%4.07mg

Niacin, nicotinic acid, niacinamide

9.9 mgvs4.07 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

29.7%1.5mg

Vitamin B5

5.05%0.25mg

Pantothenic acid

1.5 mgvs0.25 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

103%1.33mg

Vitamin B6

131%1.7mg

Pyridoxine

1.33 mgvs1.7 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

26%7.8μg

Vitamin B7

Biotin

7.8 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

62.5%250μg

Vitamin B9

276%1105μg

Folates and Folic Acid

250 μgvs1105 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

254%228mg

Vitamin C

242%218mg

Ascorbic acid

228 mgvs218 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

60%9mg

Vitamin E

142%21.3mg

Tocopherols and Tocotrienols

9 mgvs21.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

110%132μg

Vitamin K

4409%5291μg

Phytomenadione or phylloquinone

132 μgvs5291 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Tomatoesvs Cooked Frozen Mustard Greens

16.7%167mg

Calcium

159%1595mg

167 mgvs1595 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

109%0.98mg

Copper

102%0.92mg

0.98 mgvs0.92 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

0.96%38.3μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

38.3 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

56.3%4.5mg

Iron

221%17.7mg

4.5 mgvs17.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

43.7%183mg

Magnesium

49%205mg

183 mgvs205 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

82.6%1.9mg

Manganese

202%4.64mg

1.9 mgvs4.64 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

57%400mg

Phosphorus

54%379mg

400 mgvs379 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

116%3950mg

Potassium

64.6%2195mg

3950 mgvs2195 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

0%0μg

Selenium

17.2%9.47μg

0 μgvs9.47 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

5.56%83.3mg

Sodium

26.3%395mg

83.3 mgvs395 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

25.8%2.83mg

Zinc

28.7%3.16mg

2.83 mgvs3.16 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

42.6%1575g

Water

40%1481g

1575 gvs1481 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Tomatoes vs Cooked Frozen Mustard Greens:

Raw Ripe Red Tomatoes have 2.4 times more Vitamin B3 and 5.9 times more Vitamin B5 than Boiled and Drained Frozen Mustard Greens.
While Boiled and Drained Frozen Mustard Greens contain 8 times more Vitamin A, 2.6 times more Vitamin B2, 1.3 times more Vitamin B6, 4.4 times more Vitamin B9, 2.4 times more Vitamin E and 40.2 times more Vitamin K than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Boiled and Drained Frozen Mustard Greens have similar amounts of Vitamin B1 and Vitamin C per 300 kcal.
Both Raw Ripe Red Tomatoes as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Cooked Frozen Mustard Greens:

Raw Ripe Red Tomatoes have 1.8 times more Potassium than Boiled and Drained Frozen Mustard Greens.
While Boiled and Drained Frozen Mustard Greens contain 9.6 times more Calcium, 3.9 times more Iron, 2.4 times more Manganese, more Selenium and 4.7 times more Sodium than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Boiled and Drained Frozen Mustard Greens have similar amounts of Copper, Magnesium, Phosphorus, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Ripe Red Tomatoes have 3.5 times more Omega 6, 1.3 times more Carbohydrate and 8.7 times more Sugars than Boiled and Drained Frozen Mustard Greens.
While Boiled and Drained Frozen Mustard Greens contain 6.9 times more Omega 3, 2.2 times more Fiber and 2.4 times more Protein than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Boiled and Drained Frozen Mustard Greens have similar amounts of Energy and Fat per 300 kcal.
Both Raw Ripe Red Tomatoes as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

TomatoesVS Cooked Ripe Red TomatoesCooked Frozen Mustard GreensVS Cooked Ripe Red TomatoesTomatoesVS Mustard SpinachCooked Frozen Mustard GreensVS Mustard Spinach

Compare Foods

Comparing Nutrients in 300 calories TomatoesVS Cooked Frozen Mustard Greens

Weight per 300 calories

Which food has more nutrients per 300 calories - Tomatoes or Cooked Frozen Mustard Greens?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: