Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Cooked Frozen Chopped Collards with Salt

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Cooked Frozen Chopped Collards with Salt: 833g

Boiled Chopped Frozen Collards, drained with Salt have 1.4 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is low in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Cooked Frozen Chopped Collards with Salt?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cooked Frozen Chopped Collards with Salt	27%	8%	65%

Macro Nutrients

	Stewed Canned Tomatoes	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	3.52% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	NA	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	45.5% 59g	130g per day for Men 19-50 years
Sugars	56% 40.6g	6.55% 4.75g	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	30% 21.7g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	61.4% 23.3g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	44% 24.8g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	532% 4792μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	73.7% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	73% 0.95mg	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	14.4% 57.7μg	158% 633μg	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	101% 91mg	244% 220mg	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	64% 9.58mg	69.4% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	4328% 5193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cooked Frozen Chopped Collards with Salt	Recommended Dietary Allowance
Calcium	39.2% 392mg	175% 1750mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	51% 0.46mg	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	192% 15.3mg	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	240% 5.53mg	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% 231mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	61.5% 2092mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	159% 2383mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	20% 737g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Cooked Frozen Chopped Collards With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Cooked Frozen Chopped Collards with Salt?

Lets compare vitamin content per 300 calories of Stewed Canned Tomatoes vs Cooked Frozen Chopped Collards with Salt:

• 300 calories of Stewed Canned Tomatoes have 1.4 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Cooked Frozen Chopped Collards with Salt.
• While 300 kcal of Boiled Chopped Frozen Collards, drained with Salt contain 46.1 times more Vitamin A, 2.4 times more Vitamin B2, 4.8 times more Vitamin B6, 11 times more Vitamin B9, 2.4 times more Vitamin C and 187.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cooked Frozen Chopped Collards with Salt provide similar amounts of Vitamin E per 300 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled Chopped Frozen Collards, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Stewed Canned Tomatoes vs Cooked Frozen Chopped Collards with Salt:

• 300 calories of Stewed Canned Tomatoes have 2.8 times more Copper, 1.6 times more Iron and 1.4 times more Water than Cooked Frozen Chopped Collards with Salt.
• While 300 kcal of Boiled Chopped Frozen Collards, drained with Salt contain 4.5 times more Calcium, 1.8 times more Magnesium, 8.1 times more Manganese and 1.8 times more Selenium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cooked Frozen Chopped Collards with Salt contain similar levels of Phosphorus, Potassium, Sodium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stewed Canned Tomatoes have 1.2 times more Carbohydrate and 8.6 times more Sugars than Cooked Frozen Chopped Collards with Salt.
• While 300 kcal of Boiled Chopped Frozen Collards, drained with Salt contain 2 times more Fiber and 2.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cooked Frozen Chopped Collards with Salt offer comparable quantities of Energy per 300 calories.