Nutrient Comparison: Canned Tomatoes with Green Chilies VS Boiled Swiss Chard per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Boiled Swiss Chard to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned Tomatoes with Green Chilies vs Boiled Swiss Chard:
- 14 ounces of Canned Tomatoes with Green Chilies have 1.8 times more Vitamin B3 and 1.2 times more Vitamin B6 than Boiled Swiss Chard.
- While 14 oz of Boiled and Drained Swiss Chard contain 15.3 times more Vitamin A, 4.5 times more Vitamin B2 and 2.9 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
- Both Canned Tomatoes with Green Chilies and Boiled Swiss Chard provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 14 ounces.
- 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
- Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Boiled Swiss Chard:
- 14 ounces of Canned Tomatoes with Green Chilies have 2.2 times more Sodium than Boiled Swiss Chard.
- While 14 oz of Boiled and Drained Swiss Chard contain 2.9 times more Calcium, 1.8 times more Copper, 8.7 times more Iron, 7.8 times more Magnesium, 2.5 times more Manganese, 2.4 times more Phosphorus, 5.1 times more Potassium and 2.5 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
- Both Canned Tomatoes with Green Chilies and Boiled Swiss Chard contain similar levels of Water per 14 ounces.
- 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
- Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Swiss Chard lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Boiled and Drained Swiss Chard contain 2.7 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
- Both Canned Tomatoes with Green Chilies and Boiled Swiss Chard offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Protein
- Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Swiss Chard provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.