Comparing Nutrients in 500 calories Boiled Lambsquarters VS Stewed Canned Tomatoes

Weight per 500 calories

• Boiled Lambsquarters: 1563g
• Stewed Canned Tomatoes: 1923g

Boiled Lambsquarters have 1.2 times more energy per 100g than Stewed Canned Tomatoes. It has low energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Boiled Lambsquarters or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Lambsquarters	33%	16%	51%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Lambsquarters	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	2.54% 0.81g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	25% 4.3g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	92% 119g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	93% 67.7g	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	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	86.3% 33g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	89.3% 50g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Lambsquarters	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	679% 6109μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	313% 4.06mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	25% 0.33mg	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	54.7% 219μg	24% 96μg	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	642% 578mg	169% 152mg	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	193% 29mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6435% 7722μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lambsquarters	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	403% 4031mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	342% 3.08mg	239% 2.15mg	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	137% 11mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	85.6% 359mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	357% 8.2mg	49.3% 1.13mg	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	100% 703mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	30.2% 453mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	42.6% 4.7mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	37.5% 1389g	47.6% 1760g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Lambsquarters vs Stewed Canned Tomatoes:

• Boiled and Drained Lambsquarters have 35.3 times more Vitamin A, 1.8 times more Vitamin B1, 6 times more Vitamin B2, 8.3 times more Vitamin B6, 2.3 times more Vitamin B9, 3.8 times more Vitamin C, 1.8 times more Vitamin E and 167.3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.3 times more Vitamin B5 than Boiled and Drained Lambsquarters.
• Both Boiled and Drained Lambsquarters and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B3 per 500 kcal.
• Both Boiled and Drained Lambsquarters as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Lambsquarters vs Stewed Canned Tomatoes:

• Boiled and Drained Lambsquarters have 6.2 times more Calcium, 1.4 times more Copper, 1.6 times more Magnesium, 7.2 times more Manganese, 1.8 times more Phosphorus, 1.2 times more Selenium and 1.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.3 times more Iron, 9.4 times more Sodium and 1.3 times more Water than Boiled and Drained Lambsquarters.
• Both Boiled and Drained Lambsquarters and Stewed Canned Ripe Red Tomatoes have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Lambsquarters have 3 times more Fat, 8.7 times more Omega 3, 3 times more Omega 6, 1.7 times more Fiber and 2.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.5 times more Carbohydrate and 7 times more Sugars than Boiled and Drained Lambsquarters.
• Both Boiled and Drained Lambsquarters and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Lambsquarters as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.