Comparing Nutrients in 100 calories Tomatoes VS Swiss Chard

Weight per 100 calories

• Tomatoes: 556g
• Swiss Chard: 526g

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

Which food has more nutrients per 100 calories - Tomatoes or Swiss Chard?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Swiss Chard	30%	8%	62%

Macro Nutrients

	Tomatoes	Swiss Chard	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.95% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	15% 19.7g	130g per day for Men 19-50 years
Sugars	20% 14.6g	8% 5.8g	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	10.5% 7.6g	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	% 6.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.67g	22% 8.42g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	17% 9.47g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Swiss Chard	Recommended Dietary Allowance
Vitamin A	26% 233μg	179% 1611μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	36.4% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.7% 2.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	18.4% 73.7μg	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	84.6% 76mg	175% 158mg	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	20% 3mg	66.3% 9.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	3640% 4368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Swiss Chard	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	105% 0.94mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.8μg	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	18.8% 1.5mg	118% 9.47mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	102% 426mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	83.8% 1.93mg	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	19% 133mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	38.7% 1317mg	58.7% 1995mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.6% 4.74μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	74.7% 1121mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	17.2% 1.9mg	11mg per day for Men 19-50 years
Water	14% 525g	13% 488g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomatoes vs Swiss Chard:

• Raw Ripe Red Tomatoes have 1.6 times more Vitamin B3 than Raw Swiss Chard.
• While Raw Swiss Chard contain 6.9 times more Vitamin A, 4.5 times more Vitamin B2, 1.8 times more Vitamin B5, 2.1 times more Vitamin C, 3.3 times more Vitamin E and 99.5 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Swiss Chard have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tomatoes vs Swiss Chard:

• Raw Swiss Chard contain 4.8 times more Calcium, 2.9 times more Copper, 6.3 times more Iron, 7 times more Magnesium, 3 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium, more Selenium, 40.4 times more Sodium and 2 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Swiss Chard have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Ripe Red Tomatoes have 1.3 times more Omega 6 and 2.5 times more Sugars than Raw Swiss Chard.
• While Raw Swiss Chard contain 2.2 times more Omega 3, 1.3 times more Fiber and 1.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Swiss Chard have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Swiss Chard have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.