Comparing Nutrients in 500 calories Boiled Dock VS 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%

Macro Nutrients

	Boiled Dock	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	NA	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	NA	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	NA	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	56.3% 73.3g	85.7% 111g	130g per day for Men 19-50 years
Sugars	NA	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	171% 65g	51% 19.4g	38g per day for Men 19-50 years
Protein	81.7% 45.8g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	483% 4350μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.2% 10.3mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	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	50% 200μg	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	731% 658mg	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	NA	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dock	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	95% 950mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	317% 2.85mg	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	650% 52mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	530% 2225mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	329% 7.58mg	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	186% 1300mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	236% 8025mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	63.2% 2340g	71% 2621g	3700g per day for Men 19-50 years

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

• Boiled and Drained Dock has 6.5 times more Vitamin A and 3.5 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Vitamin B3, 4 times more Vitamin B5 and 1.8 times more Vitamin B9 than Boiled and Drained Dock.
• Both Boiled and Drained Dock and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B6 and Vitamin C per 500 kcal.
• Both Boiled and Drained Dock 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 Boiled Dock vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Dock has 3.1 times more Calcium, 1.4 times more Copper, 2.8 times more Iron, 8.9 times more Magnesium, 2.6 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium and 1.6 times more Selenium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4.1 times more Sodium than Boiled and Drained Dock.
• Both Boiled and Drained Dock and Cooked Ripe Red Tomatoes have similar amounts of Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Dock has 5.2 times more Fat, 3.3 times more Fiber and 1.7 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Carbohydrate than Boiled and Drained Dock.
• Both Boiled and Drained Dock and Cooked Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Dock as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.