Comparing Nutrients in 300 calories Swiss Chard VS Tomatoes

Weight per 300 calories

• Swiss Chard: 1579g
• 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 Tomatoes?

Macros Ratio

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

Macro Nutrients

	Swiss Chard	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.16g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.47g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	5.85% 0.99g	7.84% 1.33g	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	60.5% 44g	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	31.5% 23g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	66.5% 25.3g	52.6% 20g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Swiss Chard	Tomatoes	Recommended Dietary Allowance
Vitamin A	537% 4832μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.6% 0.63mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.3mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.3% 221μg	62.5% 250μg	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	254% 228mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10921% 13105μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Swiss Chard	Tomatoes	Recommended Dietary Allowance
Calcium	80.5% 805mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	305% 1279mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	251% 5.78mg	82.6% 1.9mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	176% 5984mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	26% 14.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	224% 3363mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	51.7% 5.7mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	39.5% 1463g	42.6% 1575g	3700g per day for Men 19-50 years

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

• Raw Swiss Chard have 6.9 times more Vitamin A, 4.5 times more Vitamin B2, 1.8 times more Vitamin B5, 2.1 times more Vitamin C, 3.3 times more Vitamin E and 99.5 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Vitamin B3 than Raw Swiss Chard.
• Both Raw Swiss Chard and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Raw Swiss Chard as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Swiss Chard vs Tomatoes:

• Raw Swiss Chard have 4.8 times more Calcium, 2.9 times more Copper, 6.3 times more Iron, 7 times more Magnesium, 3 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium, more Selenium, 40.4 times more Sodium and 2 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Swiss Chard and Raw Ripe Red Tomatoes have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Swiss Chard have 2.2 times more Omega 3, 1.3 times more Fiber and 1.9 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Omega 6 and 2.5 times more Sugars than Raw Swiss Chard.
• Both Raw Swiss Chard and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Raw Swiss Chard as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.