Comparing Nutrients in 300 calories Boiled Kale with Salt VS Stewed Canned Tomatoes

Weight per 300 calories

• Boiled Kale with Salt: 682g
• Stewed Canned Tomatoes: 1154g

Boiled Kale with Salt has 1.7 times more energy per 100g than Stewed Canned Tomatoes. It has low energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Kale with Salt or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale with Salt	27%	25%	48%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Kale with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.5% 8.25g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	141% 2.26g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	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	27.8% 36g	55% 71.4g	130g per day for Men 19-50 years
Sugars	11.4% 8.25g	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	3.95% 2.86g	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	% 3.7g	% 19g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 0.23g	g per day for Men 19-50 years
Fiber	41.3% 15.7g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	35.8% 20g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	111% 995μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.8% 0.43mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.4% 0.95mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.1mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	111% 443μg	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	135% 121mg	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	73% 11mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2378% 2853μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	102% 1023mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	50.8% 0.46mg	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	71.6% 5.73mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	40.6% 170mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	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	41% 286mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	29% 982mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	115% 1718mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	16.7% 1.84mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	16.6% 612g	28.5% 1056g	3700g per day for Men 19-50 years

Boiled Kale With Salt VS Stewed Canned Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Kale with Salt or Stewed Canned Tomatoes?

Lets compare vitamin content per 300 calories of Boiled Kale with Salt vs Stewed Canned Tomatoes:

• 300 calories of Boiled Kale with Salt have 9.6 times more Vitamin A, 2.4 times more Vitamin B2, 2.2 times more Vitamin B6, 7.7 times more Vitamin B9, 1.3 times more Vitamin C and 103 times more Vitamin K than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 2.6 times more Vitamin B3 than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Stewed Canned Tomatoes provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin E per 300 calories.
• Both Boiled and Drained Kale with Salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Kale with Salt vs Stewed Canned Tomatoes:

• 300 calories of Boiled Kale with Salt have 2.6 times more Calcium, 1.2 times more Magnesium, 5.4 times more Manganese and 1.2 times more Phosphorus than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 2.8 times more Copper, 2.7 times more Iron, 2.4 times more Potassium, 1.5 times more Sodium and 1.7 times more Water than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Stewed Canned Tomatoes contain similar levels of Selenium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Kale with Salt have 3.8 times more Fat, 65.2 times more Omega 3, 2 times more Omega 6, 1.4 times more Fiber and 1.9 times more Protein than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 2 times more Carbohydrate, 4.9 times more Sugars and 7.6 times more Fructose than Boiled and Drained Kale with Salt.
• Both Boiled Kale with Salt and Stewed Canned Tomatoes offer comparable quantities of Energy per 300 calories.
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Omega 6