Comparing Nutrients in 14 ounces Boiled Swiss Chard VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Swiss Chard	30%	3%	67%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Swiss Chard	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	0.98% 0.17g	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	12.2% 16g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	13.6% 9.9g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	22% 8.33g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	13.3% 7.46g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Boiled Swiss Chard	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	135% 1214μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.93% 1.43mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	24% 0.31mg	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	13% 51.6μg	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	101% 90mg	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% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1083% 1299μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Swiss Chard	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	23% 230mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	33% 0.3mg	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	112% 8.97mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	81.3% 341mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	57.6% 1.33mg	18% 0.42mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	64% 2179mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	47.4% 710mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	9.94% 368g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Swiss Chard vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Swiss Chard have 12.8 times more Vitamin A, 3.9 times more Vitamin B2, 1.3 times more Vitamin B5, 3.4 times more Vitamin E and 116.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Vitamin B3, 1.4 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
• Both Boiled and Drained Swiss Chard as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Swiss Chard vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Swiss Chard have 5.3 times more Calcium, 2.2 times more Copper, 3.3 times more Iron, 9.6 times more Magnesium, 3.2 times more Manganese, 2.5 times more Potassium, 1.8 times more Selenium, 16.3 times more Sodium and 2.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Boiled and Drained Swiss Chard and Cooked Ripe Red Tomatoes have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Swiss Chard have 3 times more Fiber and 2 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.3 times more Sugars than Boiled and Drained Swiss Chard.
• Both Boiled and Drained Swiss Chard and Cooked Ripe Red Tomatoes have similar amounts of Carbohydrate per 14 oz.
• Both Boiled and Drained Swiss Chard as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.