Comparing Nutrients in 500 calories Cooked Chopped Frozen Collards VS Tomatoes in Juice with Salt

Weight per 500 calories

• Cooked Chopped Frozen Collards: 1389g
• Tomatoes in Juice with Salt: 3125g

Cooked Chopped Frozen Collards have 2.3 times more energy per 100g than Tomatoes in Juice with Salt. It has low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Cooked Chopped Frozen Collards or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Collards	27%	8%	65%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cooked Chopped Frozen Collards	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.87% 5.7g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	110% 1.76g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	83.4% 108g	130g per day for Men 19-50 years
Sugars	11% 7.9g	110% 79.7g	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	NA	56.5% 41g	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	NA	% 38.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	102% 39g	156% 59.4g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	887% 7986μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.4% 0.65mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	267% 3.47mg	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	264% 1056μg	62.5% 250μg	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	407% 367mg	438% 394mg	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	116% 17.4mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7213% 8656μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	292% 2917mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	85% 0.76mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	194% 15.6mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	92% 2.13mg	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	53.6% 375mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	103% 3486mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	46.3% 694mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	33.2% 1229g	80% 2961g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Collards vs Tomatoes in Juice with Salt:

• Boiled Chopped Frozen Collards have 12.8 times more Vitamin A, 4.2 times more Vitamin B9 and 106.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 27.5 times more Vitamin B1, 2.5 times more Vitamin B3, 2.3 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B2, Vitamin C and Vitamin E per 500 kcal.
• Both Boiled Chopped Frozen Collards as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Chopped Frozen Collards vs Tomatoes in Juice with Salt:

• Boiled Chopped Frozen Collards have 2.8 times more Calcium, 1.3 times more Magnesium and 4.3 times more Manganese than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.1 times more Copper, 1.4 times more Phosphorus, 1.7 times more Potassium, 5.2 times more Sodium and 2.4 times more Water than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Iron, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Chopped Frozen Collards have 14.1 times more Omega 3 and 1.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.4 times more Fat, 3.6 times more Omega 6, 10.1 times more Sugars and 1.5 times more Fiber than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled Chopped Frozen Collards as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.