Comparing Nutrients in 300 calories Swiss Chard VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Swiss Chard: 1579g
• Cooked Ripe Red Tomatoes: 1667g

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 Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Swiss Chard	30%	8%	62%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Swiss Chard	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.16g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.47g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	5.85% 0.99g	4.1% 0.7g	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	51.4% 67g	130g per day for Men 19-50 years
Sugars	24% 17.4g	57.2% 41.5g	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	30% 22g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	66.5% 25.3g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Swiss Chard	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	537% 4832μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.6% 0.63mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.3mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	101% 1.3mg	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	54% 217μg	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	422% 380mg	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	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10921% 13105μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Swiss Chard	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	80.5% 805mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	139% 1.25mg	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	355% 28.4mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	305% 1279mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	251% 5.78mg	76% 1.75mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	176% 5984mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	26% 14.2μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	224% 3363mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	51.7% 5.7mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	39.5% 1463g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Swiss Chard vs Cooked Ripe Red Tomatoes:

• Raw Swiss Chard have 12.1 times more Vitamin A, 3.9 times more Vitamin B2, 1.3 times more Vitamin B5, 1.2 times more Vitamin C, 3.2 times more Vitamin E and 280.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Vitamin B3 than Raw Swiss Chard.
• Both Raw Swiss Chard and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Raw Swiss Chard as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Swiss Chard vs Cooked Ripe Red Tomatoes:

• Raw Swiss Chard have 4.4 times more Calcium, 2.3 times more Copper, 2.5 times more Iron, 8.5 times more Magnesium, 3.3 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium, 1.7 times more Selenium, 18.3 times more Sodium and 2.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Raw Swiss Chard and Cooked Ripe Red Tomatoes have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Swiss Chard have 1.7 times more Fat, 3.3 times more Omega 3, 1.4 times more Omega 6, 2.2 times more Fiber and 1.8 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.4 times more Sugars than Raw Swiss Chard.
• Both Raw Swiss Chard and Cooked Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Swiss Chard as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.