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Comparing Nutrients in 500 calories Boiled DockVS Cooked Ripe Red Tomatoes

Weight per 500 calories

Boiled Dock
2500g
Cooked Ripe Red Tomatoes
2778g

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

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

Macros Ratio

Protein Fat Carbs

Boiled Dock
30%
23%
47%
Cooked Ripe Red Tomatoes
18%
5%
77%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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16.5%16g
Fat
3.15%3.06g
16 gvs3.06 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
1.3%0.42g
NA gvs0.42 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
3.47%0.056g
NA gvs0.056 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
6.86%1.17g
NA gvs1.17 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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56.3%73.3g
Carbohydrate
85.7%111g
73.3 gvs111 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
95%69g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs69 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
50%36.4g
≤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]
NA gvs36.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%32.8g
NA gvs32.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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171%65g
Fiber
51%19.4g
65 gvs19.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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81.7%45.8g
Protein
47%26.4g
45.8 gvs26.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

483%4350μg
Vitamin A
74%667μg
RAE, retinol activity equivalents
4350 μgvs667 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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71%0.85mg
Vitamin B1
83.3%1mg
Thiamine
0.85 mgvs1 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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165%2.15mg
Vitamin B2
47%0.61mg
Riboflavin
2.15 mgvs0.61 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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64.2%10.3mg
Vitamin B3
92%14.8mg
Niacin, nicotinic acid, niacinamide
10.3 mgvs14.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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18%0.9mg
Vitamin B5
71.7%3.6mg
Pantothenic acid
0.9 mgvs3.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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192%2.5mg
Vitamin B6
169%2.2mg
Pyridoxine
2.5 mgvs2.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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50%200μg
Vitamin B9
90%361μg
Folates and Folic Acid
200 μgvs361 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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731%658mg
Vitamin C
704%633mg
Ascorbic acid
658 mgvs633 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
104%15.6mg
Tocopherols and Tocotrienols
NA mgvs15.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
65%77.8μg
Phytomenadione or phylloquinone
NA μgvs77.8 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

95%950mg
Calcium
30.6%306mg
950 mgvs306 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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317%2.85mg
Copper
231%2.1mg
2.85 mgvs2.1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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650%52mg
Iron
236%19mg
52 mgvs19 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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530%2225mg
Magnesium
59.5%250mg
2225 mgvs250 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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329%7.58mg
Manganese
127%2.9mg
7.58 mgvs2.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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186%1300mg
Phosphorus
111%778mg
1300 mgvs778 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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236%8025mg
Potassium
178%6056mg
8025 mgvs6056 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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41%22.5μg
Selenium
25.3%14μg
22.5 μgvs14 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5%75mg
Sodium
20.4%306mg
75 mgvs306 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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38.6%4.25mg
Zinc
35.4%3.9mg
4.25 mgvs3.9 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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63.2%2340g
Water
71%2621g
2340 gvs2621 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled Dock vs Cooked Ripe Red Tomatoes:
Comparing minerals per 500 calories for Boiled Dock vs Cooked Ripe Red Tomatoes:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: