Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Cooked Chopped Frozen Collards

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Cooked Chopped Frozen Collards: 833g

Boiled Chopped Frozen Collards have 2 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is low in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Cooked Chopped Frozen Collards?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cooked Chopped Frozen Collards	27%	8%	65%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	3.52% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	66% 1.06g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	2.94% 0.5g	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	45.5% 59g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	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% 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	61.4% 23.3g	38g per day for Men 19-50 years
Protein	28.3% 16g	44% 24.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	532% 4792μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	73.7% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	54% 217μg	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	422% 380mg	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	62.2% 9.33mg	69.4% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	4328% 5193μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Calcium	18.3% 183mg	175% 1750mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	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	142% 11.3mg	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	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	66.7% 467mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	61.5% 2092mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	27.8% 417mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	20% 737g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Cooked Chopped Frozen Collards Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Cooked Chopped Frozen Collards?

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Cooked Chopped Frozen Collards:

• 300 calories of Cooked Ripe Red Tomatoes have 1.5 times more Vitamin B1, 1.7 times more Vitamin B3, 2.2 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.7 times more Vitamin C than Cooked Chopped Frozen Collards.
• While 300 kcal of Boiled Chopped Frozen Collards contain 12 times more Vitamin A, 2.6 times more Vitamin B2, 2.9 times more Vitamin B9 and 111.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Chopped Frozen Collards provide similar amounts of Vitamin E per 300 calories.
• Both Cooked Ripe Red Tomatoes as well as Boiled Chopped Frozen Collards have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Cooked Chopped Frozen Collards:

• 300 calories of Cooked Ripe Red Tomatoes have 2.7 times more Copper, 1.2 times more Iron, 2.1 times more Phosphorus, 1.7 times more Potassium and 2.1 times more Water than Cooked Chopped Frozen Collards.
• While 300 kcal of Boiled Chopped Frozen Collards contain 9.5 times more Calcium, 1.7 times more Magnesium, 3.2 times more Manganese, 1.5 times more Selenium and 2.3 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Chopped Frozen Collards contain similar levels of Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Ripe Red Tomatoes have 8.7 times more Sugars than Cooked Chopped Frozen Collards.
• While 300 kcal of Boiled Chopped Frozen Collards contain 31.8 times more Omega 3, 2 times more Fiber and 1.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Chopped Frozen Collards offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3
• Both Cooked Ripe Red Tomatoes as well as Boiled Chopped Frozen Collards provide inadequate amounts of Omega 6 in 300 calories.