Comparing Nutrients in 300 calories Swiss Chard VS Tomatoes in Juice with Salt

Weight per 300 calories

• Swiss Chard: 1579g
• Tomatoes in Juice with Salt: 1875g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Swiss Chard or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.16g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.47g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	5.85% 0.99g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	50% 65g	130g per day for Men 19-50 years
Sugars	24% 17.4g	66% 48g	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	34% 24.6g	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	% 23.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	66.5% 25.3g	94% 35.6g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Swiss Chard	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	537% 4832μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.6% 0.63mg	898% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.3mg	83.4% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	160% 2.1mg	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	55.3% 221μg	37.5% 150μg	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	526% 474mg	263% 236mg	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	199% 30mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10921% 13105μg	40.6% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Swiss Chard	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	80.5% 805mg	62% 619mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	108% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.4% 96μg	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	355% 28.4mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	305% 1279mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	251% 5.78mg	55.4% 1.28mg	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	104% 726mg	45.5% 319mg	700mg per day for Men 19-50 years
Potassium	176% 5984mg	105% 3581mg	3400mg per day for Men 19-50 years
Selenium	26% 14.2μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	224% 3363mg	144% 2156mg	1500mg per day for Men 19-50 years
Zinc	51.7% 5.7mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	39.5% 1463g	48% 1777g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Swiss Chard vs Tomatoes in Juice with Salt:

• Raw Swiss Chard have 12.9 times more Vitamin A, 1.4 times more Vitamin B2, 1.2 times more Vitamin B5, 1.5 times more Vitamin B9, 2 times more Vitamin C, 2.7 times more Vitamin E and 268.8 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 17.1 times more Vitamin B1, 2.1 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Swiss Chard.
• 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 300 kcal.

Comparing minerals per 300 calories for Swiss Chard vs Tomatoes in Juice with Salt:

• Raw Swiss Chard have 1.3 times more Calcium, 2.9 times more Copper, 2.7 times more Iron, 6.8 times more Magnesium, 4.5 times more Manganese, 2.3 times more Phosphorus, 1.7 times more Potassium, 1.6 times more Sodium and 2.5 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 Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Swiss Chard have 1.5 times more Omega 3 and 1.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.5 times more Fat, 1.8 times more Omega 6, 2.8 times more Sugars and 1.4 times more Fiber than Raw Swiss Chard.
• Both Raw Swiss Chard and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Swiss Chard as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.