Comparing Nutrients in 500 calories Tomato Juice with Salt VS Boiled Escarole

Weight per 500 calories

• Tomato Juice with Salt: 2941g
• Boiled Escarole: 3333g

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 Escarole?

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Tomato Juice with Salt	Boiled Escarole	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	78.7% 102g	130g per day for Men 19-50 years
Sugars	105% 76g	10.6% 7.67g	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	246% 93g	38g per day for Men 19-50 years
Protein	44.6% 25g	68.5% 38.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	75% 676μg	348% 3133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 19.8mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	41% 0.53mg	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	650% 2600μg	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	122% 110mg	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	89% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.4% 67.6μg	5886% 7063μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Boiled Escarole	Recommended Dietary Allowance
Calcium	29.4% 294mg	153% 1533mg	1000mg per day for Men 19-50 years
Copper	137% 1.24mg	322% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	5.07% 203μg	5.6% 223μg	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	300% 24mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	103% 433mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	558% 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	80% 559mg	105% 733mg	700mg per day for Men 19-50 years
Potassium	188% 6382mg	240% 8167mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	12% 6.67μg	55μg per day for Men 19-50 years
Sodium	496% 7441mg	42.2% 633mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.24mg	209% 23mg	11mg per day for Men 19-50 years
Water	75% 2772g	85% 3143g	3700g per day for Men 19-50 years

Tomato Juice With Salt VS Boiled Escarole Nutrients Per 500 Kcal

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

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

• 500 calories of Tomato Juice with Salt have 1.5 times more Vitamin B1, 1.9 times more Vitamin B3, 3.9 times more Vitamin B6 and 18.7 times more Vitamin C than Boiled Escarole.
• While 500 kcal of Boiled and Drained Escarole without Salt contain 4.6 times more Vitamin A, 4.4 times more Vitamin B9, 1.4 times more Vitamin E and 104.4 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Escarole provide similar amounts of Vitamin B2 per 500 calories.
• Both Canned Tomato Juice with Salt as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Tomato Juice with Salt have 2.2 times more Selenium and 11.7 times more Sodium than Boiled Escarole.
• While 500 kcal of Boiled and Drained Escarole without Salt contain 5.2 times more Calcium, 2.3 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium, 6.4 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 7.1 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Escarole contain similar levels of Water per 500 calories.
• Both Canned Tomato Juice with Salt as well as Boiled and Drained Escarole without Salt lack sufficient amounts of Fluoride in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Juice with Salt have 9.9 times more Sugars than Boiled Escarole.
• While 500 kcal of Boiled and Drained Escarole without Salt contain 2.7 times more Omega 3, 3.6 times more Omega 6, 7.9 times more Fiber and 1.5 times more Protein than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Escarole offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Tomato Juice with Salt provide inadequate amounts of Omega 3 and Omega 6