Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Collards

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Collards	31%	14%	55%

Macro Nutrients

	Stewed Canned Tomatoes	Collards	Recommended Dietary Allowance
Energy	4.07% 118kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	2.85% 2.77g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	19% 24.6g	130g per day for Men 19-50 years
Sugars	22% 16g	2.88% 2.1g	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	11.8% 8.53g	NA	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	47.7% 18g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Collards	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	127% 1139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	24.2% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	57.6% 0.75mg	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	5.67% 22.7μg	146% 585μg	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	40% 36mg	178% 160mg	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	25% 3.76mg	68.3% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	1652% 1983μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Collards	Recommended Dietary Allowance
Calcium	15.4% 154mg	105% 1052mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	23% 0.21mg	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	75.4% 6.03mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	130% 3mg	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	13% 91mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	28.4% 966mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Collards per 1 lb

Compare the macro and micronutrient content in 1 lb of Stewed Canned Tomatoes versus 1 lb of Collards to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Stewed Canned Tomatoes vs Collards:

• 1 lb of Raw Collards contains 27.9 times more Vitamin A, 3.7 times more Vitamin B2, 2.3 times more Vitamin B5, 9.7 times more Vitamin B6, 25.8 times more Vitamin B9, 4.5 times more Vitamin C, 2.7 times more Vitamin E and 182.1 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Collards provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Collards:

• 1 pound of Stewed Canned Tomatoes has 2.4 times more Copper, 2.8 times more Iron and 13 times more Sodium than Collards.
• While 1 lb of Raw Collards contains 6.8 times more Calcium, 2.3 times more Magnesium, 11.2 times more Manganese and 2.2 times more Selenium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Collards contain similar levels of Phosphorus, Potassium and Water per one pound.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Collards lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stewed Canned Tomatoes has 7.7 times more Sugars than Collards.
• While 1 lb of Raw Collards contains 36 times more Omega 3, 4 times more Fiber and 3.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Collards offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Collards provide inadequate amounts of Energy and Omega 6 in one pound.