Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Boiled Swiss Chard

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Boiled Swiss Chard: 1500g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Boiled Swiss Chard?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Swiss Chard	30%	3%	67%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Swiss Chard	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 67g	47.7% 62g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	22.8% 16.5g	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% 22g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	30.7% 11.7g	83% 31.5g	38g per day for Men 19-50 years
Protein	28.3% 16g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Swiss Chard	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	510% 4590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	98% 1.28mg	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	54% 217μg	33.8% 135μg	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	422% 380mg	300% 270mg	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	62.2% 9.33mg	189% 28.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	4091% 4910μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Swiss Chard	Recommended Dietary Allowance
Calcium	18.3% 183mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	272% 2.45mg	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	142% 11.3mg	424% 34mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	218% 5mg	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	66.7% 467mg	70.7% 495mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	242% 8235mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	179% 2685mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	45% 4.95mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	37.6% 1390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Boiled Swiss Chard:

• Cooked Ripe Red Tomatoes have 1.6 times more Vitamin B3, 1.6 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain 11.5 times more Vitamin A, 3.5 times more Vitamin B2, 3 times more Vitamin E and 105.2 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Swiss Chard have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Boiled Swiss Chard:

• Boiled and Drained Swiss Chard contain 4.7 times more Calcium, 2 times more Copper, 3 times more Iron, 8.6 times more Magnesium, 2.9 times more Manganese, 2.3 times more Potassium, 1.6 times more Selenium, 14.6 times more Sodium and 2.1 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Swiss Chard have similar amounts of Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Ripe Red Tomatoes have 1.9 times more Omega 6 and 2.5 times more Sugars than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain 2.7 times more Fiber and 1.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Swiss Chard have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Swiss Chard have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.