Comparing Nutrients in 300 calories Endive VS Stewed Canned Tomatoes

Weight per 300 calories

• Endive: 1765g
• Stewed Canned Tomatoes: 1154g

Stewed Canned Ripe Red Tomatoes have 1.5 times more energy per unit of mass than Raw Endive, which is very low in comparison to other foods. Endive having very low energy density.

Which food has more nutrients per 300 calories - Endive or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Endive	25%	9%	66%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Endive	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.64% 3.53g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.32g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.5% 59g	55% 71.4g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	56% 40.6g	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% 21.7g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	144% 54.7g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	39.4% 22g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Endive	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	212% 1906μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.32mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	318% 16mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	15% 0.2mg	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	626% 2506μg	14.4% 57.7μg	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	127% 115mg	101% 91mg	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	51.8% 7.76mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3397% 4076μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Endive	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	92% 918mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	144% 1.3mg	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	183% 14.6mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	63% 265mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	322% 7.4mg	29.6% 0.68mg	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	70.6% 494mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	163% 5541mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	26% 388mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	44.7% 1655g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Endive vs Stewed Canned Tomatoes:

• Raw Endive has 18.4 times more Vitamin A, 2.7 times more Vitamin B1, 3.3 times more Vitamin B2, 12.1 times more Vitamin B5, 1.8 times more Vitamin B6, 43.4 times more Vitamin B9, 1.3 times more Vitamin C and 147.2 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Raw Endive and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin E per 300 kcal.
• Both Raw Endive as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Endive vs Stewed Canned Tomatoes:

• Raw Endive has 2.3 times more Calcium, 1.4 times more Copper, 1.9 times more Magnesium, 10.9 times more Manganese, 2.1 times more Phosphorus, 2.3 times more Potassium, 7.1 times more Zinc and 1.6 times more Water than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2 times more Selenium and 6.6 times more Sodium than Raw Endive.
• Both Raw Endive and Stewed Canned Ripe Red Tomatoes have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Endive has 1.6 times more Fat, 6.6 times more Omega 3, 1.6 times more Omega 6, 4.7 times more Fiber and 2.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 9.2 times more Sugars than Raw Endive.
• Both Raw Endive and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Endive as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.