Comparing Nutrients in 14 ounces Boiled Swiss Chard VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Swiss Chard	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	14% 10g	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	7.17% 5.2g	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	% 4.92g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	22% 8.33g	20% 7.54g	38g per day for Men 19-50 years
Protein	13.3% 7.46g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	135% 1214μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.93% 1.43mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	34% 0.44mg	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	8.93% 35.7μg	7.94% 31.8μg	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	79.4% 71.4mg	55.6% 50mg	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	50% 7.5mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1083% 1299μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	23% 230mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.51% 20.2μg	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	112% 8.97mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	81.3% 341mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	57.6% 1.33mg	11.7% 0.27mg	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	18.7% 131mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	64% 2179mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	47.4% 710mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.94% 368g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Swiss Chard vs Tomatoes in Juice with Salt:

• Boiled and Drained Swiss Chard have 15.3 times more Vitamin A, 1.6 times more Vitamin B2, 1.4 times more Vitamin B5, 1.4 times more Vitamin C, 3.2 times more Vitamin E and 125.9 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 16.9 times more Vitamin B1, 2 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B9 per 14 oz.
• Both Boiled and Drained Swiss Chard as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Swiss Chard vs Tomatoes in Juice with Salt:

• Boiled and Drained Swiss Chard have 1.8 times more Calcium, 3.1 times more Copper, 4 times more Iron, 8.6 times more Magnesium, 4.9 times more Manganese, 1.9 times more Phosphorus, 2.9 times more Potassium, 1.3 times more Selenium, 1.6 times more Sodium and 2.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Boiled and Drained Swiss Chard and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Swiss Chard have 2.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.3 times more Sugars than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Carbohydrate and Fiber per 14 oz.
• Both Boiled and Drained Swiss Chard as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.