Comparing Nutrients in 500 calories Radicchio VS Tomatoes in Juice with Salt

Weight per 500 calories

• Radicchio: 2174g
• Tomatoes in Juice with Salt: 3125g

Radicchio has 1.4 times more energy per 100g than Tomatoes in Juice with Salt. It has very 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 - Radicchio or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Radicchio	22%	9%	69%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Radicchio	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.43g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	4.08% 1.3g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	21.7% 0.35g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	12% 2.02g	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	75% 97g	83.4% 108g	130g per day for Men 19-50 years
Sugars	18% 13g	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	51.5% 19.6g	156% 59.4g	38g per day for Men 19-50 years
Protein	55.5% 31g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Radicchio	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.85mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	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	326% 1304μg	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	193% 174mg	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	328% 49mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4623% 5548μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Radicchio	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	41.3% 413mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	824% 7.4mg	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	155% 12.4mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	67.3% 283mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	124% 870mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	193% 6565mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	54.7% 2025g	80% 2961g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Radicchio vs Tomatoes in Juice with Salt:

• Raw Radicchio has 1.6 times more Vitamin B5, 5.2 times more Vitamin B9, 2.7 times more Vitamin E and 68.3 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 28.8 times more Vitamin A, 51.7 times more Vitamin B1, 2.8 times more Vitamin B2, 4 times more Vitamin B3, 2.8 times more Vitamin B6 and 2.3 times more Vitamin C than Raw Radicchio.
• Both Raw Radicchio 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 Radicchio vs Tomatoes in Juice with Salt:

• Raw Radicchio has 4.6 times more Copper, 1.4 times more Manganese, 1.6 times more Phosphorus and 3.6 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.5 times more Calcium, 1.4 times more Iron, 7.5 times more Sodium and 1.5 times more Water than Raw Radicchio.
• Both Raw Radicchio and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Magnesium, Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Radicchio has 2.8 times more Omega 3 and 1.3 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, 1.5 times more Omega 6, 6.1 times more Sugars and 3 times more Fiber than Raw Radicchio.
• Both Raw Radicchio and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Radicchio as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.