Comparing Nutrients in 500 calories Tomato Juice with Salt VS Boiled Swiss Chard

Weight per 500 calories

• Tomato Juice with Salt: 2941g
• Boiled Swiss Chard: 2500g

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

Discover which food has more nutrients per 500 calories - Tomato Juice with Salt or Boiled Swiss Chard?

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Boiled Swiss Chard	30%	3%	67%

Macro Nutrients

	Tomato Juice with Salt	Boiled Swiss Chard	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	3.68% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	79.4% 103g	130g per day for Men 19-50 years
Sugars	105% 76g	38% 27.5g	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	54% 39g	NA	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	% 36.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	138% 52.5g	38g per day for Men 19-50 years
Protein	44.6% 25g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Boiled Swiss Chard	Recommended Dietary Allowance
Vitamin A	75% 676μg	850% 7650μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 19.8mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	81.5% 4.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	163% 2.13mg	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	147% 588μg	56.3% 225μg	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	2291% 2062mg	500% 450mg	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	62.7% 9.4mg	315% 47.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.4% 67.6μg	6819% 8183μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Boiled Swiss Chard	Recommended Dietary Allowance
Calcium	29.4% 294mg	145% 1450mg	1000mg per day for Men 19-50 years
Copper	137% 1.24mg	453% 4.08mg	0.9mg per day for Men 19-50 years
Fluoride	5.07% 203μg	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	143% 11.5mg	706% 56.5mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	512% 2150mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	363% 8.35mg	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	80% 559mg	118% 825mg	700mg per day for Men 19-50 years
Potassium	188% 6382mg	404% 13725mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	41% 22.5μg	55μg per day for Men 19-50 years
Sodium	496% 7441mg	298% 4475mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.24mg	75% 8.25mg	11mg per day for Men 19-50 years
Water	75% 2772g	62.6% 2316g	3700g per day for Men 19-50 years

Tomato Juice With Salt VS Boiled Swiss Chard Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Juice with Salt or Boiled Swiss Chard?

Lets compare vitamin content per 500 calories of Tomato Juice with Salt vs Boiled Swiss Chard:

• 500 calories of Tomato Juice with Salt have 3.5 times more Vitamin B1, 2.2 times more Vitamin B3, 2.6 times more Vitamin B9 and 4.6 times more Vitamin C than Boiled Swiss Chard.
• While 500 kcal of Boiled and Drained Swiss Chard contain 11.3 times more Vitamin A, 5 times more Vitamin E and 121 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Swiss Chard provide similar amounts of Vitamin B2 and Vitamin B6 per 500 calories.
• Both Canned Tomato Juice with Salt as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Juice with Salt vs Boiled Swiss Chard:

• 500 calories of Tomato Juice with Salt have 1.7 times more Sodium than Boiled Swiss Chard.
• While 500 kcal of Boiled and Drained Swiss Chard contain 4.9 times more Calcium, 3.3 times more Copper, 4.9 times more Iron, 6.6 times more Magnesium, 4.2 times more Manganese, 1.5 times more Phosphorus, 2.2 times more Potassium, 1.5 times more Selenium and 2.6 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Swiss Chard contain similar levels of Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Juice with Salt have 2.8 times more Sugars than Boiled Swiss Chard.
• While 500 kcal of Boiled and Drained Swiss Chard contain 4.5 times more Fiber and 1.9 times more Protein than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Swiss Chard offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Canned Tomato Juice with Salt as well as Boiled and Drained Swiss Chard provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.