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

Weight per 300 calories

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

Boiled and Drained Kale with Salt has 1.7 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 Boiled Kale with Salt?

Macros Ratio

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

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Kale 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	8.5% 8.25g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	141% 2.26g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	10.2% 1.74g	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	27.8% 36g	130g per day for Men 19-50 years
Sugars	56% 40.6g	11.4% 8.25g	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	3.95% 2.86g	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	% 3.7g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 1.7g	g per day for Men 19-50 years
Fiber	30.4% 11.5g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Kale with Salt	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	111% 995μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	35.8% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	73.4% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	19.5% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	33% 0.43mg	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	111% 443μg	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	135% 121mg	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	73% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	2378% 2853μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Kale with Salt	Recommended Dietary Allowance
Calcium	39.2% 392mg	102% 1023mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	50.8% 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	71.6% 5.73mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	40.6% 170mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	161% 3.7mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	29% 982mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	115% 1718mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	16.7% 1.84mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	16.6% 612g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Stewed Canned Tomatoes have 1.2 times more Vitamin B1 and 2.6 times more Vitamin B3 than Boiled Kale with Salt.
• While 300 kcal of Boiled and Drained Kale with Salt contain 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 Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Kale with Salt provide similar amounts of Vitamin B5 and Vitamin E per 300 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Kale with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Stewed Canned Tomatoes have 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 Kale with Salt.
• While 300 kcal of Boiled and Drained Kale with Salt contain 2.6 times more Calcium and 5.4 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Kale with Salt contain similar levels of Magnesium, Phosphorus, Selenium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

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