Comparing Nutrients in 1 pound Swiss Chard VS Tomatoes

Macros Ratio

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

Macro Nutrients

	Swiss Chard	Tomatoes	Recommended Dietary Allowance
Energy	2.97% 86kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19% 7.26g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	14.6% 8.16g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Swiss Chard	Tomatoes	Recommended Dietary Allowance
Vitamin A	154% 1388μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	17% 68μg	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	151% 136mg	69% 62mg	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	57% 8.57mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3137% 3765μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Swiss Chard	Tomatoes	Recommended Dietary Allowance
Calcium	23% 231mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	102% 8.16mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	22.5% 0.52mg	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	30% 209mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	64.4% 966mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.4% 420g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Swiss Chard vs Tomatoes:

• Raw Swiss Chard have 7.3 times more Vitamin A, 4.7 times more Vitamin B2, 1.9 times more Vitamin B5, 1.2 times more Vitamin B6, 2.2 times more Vitamin C, 3.5 times more Vitamin E and 105.1 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Vitamin B3 than Raw Swiss Chard.
• Both Raw Swiss Chard and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B9 per 1 lb.
• Both Raw Swiss Chard as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Swiss Chard vs Tomatoes:

• Raw Swiss Chard have 5.1 times more Calcium, 3 times more Copper, 6.7 times more Iron, 7.4 times more Magnesium, 3.2 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium, more Selenium, 42.6 times more Sodium and 2.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Swiss Chard and Raw Ripe Red Tomatoes have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Swiss Chard have 1.3 times more Fiber and 2 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.4 times more Sugars than Raw Swiss Chard.
• Both Raw Swiss Chard and Raw Ripe Red Tomatoes have similar amounts of Carbohydrate per 1 lb.
• Both Raw Swiss Chard as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.