Comparing Nutrients in 1 kilogram Swiss Chard VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Swiss Chard	30%	8%	62%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Swiss Chard	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	6.55% 190kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.8% 37.4g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	15% 11g	35% 25.5g	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	18% 13g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	42% 16g	50% 19g	38g per day for Men 19-50 years
Protein	32% 18g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Swiss Chard	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	340% 3060μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.72mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	85.4% 1.1mg	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	35% 140μg	20% 80μg	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	333% 300mg	140% 126mg	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	126% 19mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6917% 8300μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Swiss Chard	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	51% 510mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	199% 1.8mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	225% 18mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	29.6% 0.68mg	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	65.7% 460mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	142% 2130mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	25% 927g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Swiss Chard vs Tomatoes in Juice with Salt:

• Raw Swiss Chard have 15.3 times more Vitamin A, 1.6 times more Vitamin B2, 1.5 times more Vitamin B5, 1.8 times more Vitamin B9, 2.4 times more Vitamin C, 3.2 times more Vitamin E and 319.2 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 14.4 times more Vitamin B1 and 1.8 times more Vitamin B3 than Raw Swiss Chard.
• Both Raw Swiss Chard and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Swiss Chard as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Swiss Chard vs Tomatoes in Juice with Salt:

• Raw Swiss Chard have 1.5 times more Calcium, 3.4 times more Copper, 3.2 times more Iron, 8.1 times more Magnesium, 5.4 times more Manganese, 2.7 times more Phosphorus, 2 times more Potassium, 1.3 times more Selenium, 1.9 times more Sodium and 3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Raw Swiss Chard and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Swiss Chard have 2.3 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 Raw Swiss Chard.
• Both Raw Swiss Chard and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Raw 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 1 kg.