Comparing Nutrients in 500 calories Collards VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Collards: 1563g
• Cooked Ripe Red Tomatoes: 2778g

Collards have 1.8 times more energy per 100g than Cooked Ripe Red Tomatoes. It has low energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Collards or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Collards	31%	14%	55%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Collards	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.83% 9.53g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	7.54% 1.3g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	85.7% 111g	130g per day for Men 19-50 years
Sugars	9.9% 7.2g	95% 69g	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	50% 36.4g	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	% 32.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	164% 62.5g	51% 19.4g	38g per day for Men 19-50 years
Protein	84.3% 47g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Collards	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	436% 3922μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.3% 0.84mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	156% 2.03mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.5% 11.6mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.58mg	169% 2.2mg	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	504% 2016μg	90% 361μg	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	613% 552mg	704% 633mg	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	235% 35.3mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5691% 6830μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Collards	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	363% 3625mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	231% 2.1mg	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	92% 7.34mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	100% 422mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	447% 10.3mg	127% 2.9mg	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	56% 391mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	98% 3328mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	17.7% 266mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	38% 1400g	71% 2621g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Collards vs Cooked Ripe Red Tomatoes:

• Raw Collards have 5.9 times more Vitamin A, 3.3 times more Vitamin B2, 5.6 times more Vitamin B9, 2.3 times more Vitamin E and 87.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Vitamin B3 than Raw Collards.
• Both Raw Collards and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C per 500 kcal.
• Both Raw Collards as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Collards vs Cooked Ripe Red Tomatoes:

• Raw Collards have 11.9 times more Calcium, 1.7 times more Magnesium, 3.5 times more Manganese and 1.5 times more Selenium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.9 times more Copper, 2.6 times more Iron, 2 times more Phosphorus, 1.8 times more Potassium and 1.9 times more Water than Raw Collards.
• Both Raw Collards and Cooked Ripe Red Tomatoes have similar amounts of Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Collards have 3.1 times more Fat, 30.4 times more Omega 3, 3.2 times more Fiber and 1.8 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Carbohydrate and 9.6 times more Sugars than Raw Collards.
• Both Raw Collards and Cooked Ripe Red Tomatoes have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Raw Collards as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.