Comparing Nutrients in 300 calories Collards VS Canned Tomatoes with Green Chilies

Weight per 300 calories

• Collards: 938g
• Canned Tomatoes with Green Chilies: 2000g

Collards have 2.1 times more energy per 100g than Canned Tomatoes with Green Chilies. It has low energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 300 calories - Collards or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Collards	31%	14%	55%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Collards	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.9% 5.7g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	63.3% 1g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	4.52% 0.77g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 51g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	5.95% 4.3g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	99% 37.5g	NA	38g per day for Men 19-50 years
Protein	50.6% 28.3g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Collards	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	261% 2353μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.51mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.5% 6.96mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	59% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	158% 2.06mg	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	302% 1209μg	45% 180μg	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	368% 331mg	138% 124mg	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	141% 21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3415% 4098μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Collards	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	218% 2175mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	200% 1.8mg	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	55% 4.4mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	60.3% 253mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	268% 6.17mg	115% 2.64mg	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	33.5% 234mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	58.7% 1997mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	535% 8020mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	22.7% 840g	51% 1885g	3700g per day for Men 19-50 years

Collards VS Canned Tomatoes With Green Chilies Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Collards or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 300 calories of Collards vs Canned Tomatoes with Green Chilies:

• 300 calories of Collards have 5.9 times more Vitamin A, 3.2 times more Vitamin B2, 6.7 times more Vitamin B9 and 2.7 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Collards.
• Both Collards and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B5 per 300 calories.
• Both Raw Collards as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Collards vs Canned Tomatoes with Green Chilies:

• 300 calories of Collards have 5.4 times more Calcium, 2.3 times more Manganese and 1.5 times more Selenium than Canned Tomatoes with Green Chilies.
• While 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 4.2 times more Copper, 50.3 times more Sodium, 1.3 times more Zinc and 2.2 times more Water than Raw Collards.
• Both Collards and Canned Tomatoes with Green Chilies contain similar levels of Iron, Magnesium, Phosphorus and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Collards have 50.6 times more Omega 3 and 2.1 times more Protein than Canned Tomatoes with Green Chilies.
• While 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.4 times more Carbohydrate than Raw Collards.
• Both Collards and Canned Tomatoes with Green Chilies offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3
• Both Raw Collards as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 6 in 300 calories.