Comparing Nutrients in 500 calories Canned Crushed Tomatoes VS Cooked Amaranth Leaves with Salt

Weight per 500 calories

• Canned Crushed Tomatoes: 1563g
• Cooked Amaranth Leaves with Salt: 2381g

Canned Crushed Tomatoes have 1.5 times more energy per 100g than Cooked Amaranth Leaves with Salt. It has low energy density when compared to other foods. Boiled and Drained Amaranth leaves with salt having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Crushed Tomatoes or Cooked Amaranth Leaves with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Cooked Amaranth Leaves with Salt	32%	6%	62%

Macro Nutrients

	Canned Crushed Tomatoes	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.38g	4.4% 4.3g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.63g	3.72% 1.2g	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	9.93% 1.7g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.6% 114g	75.3% 98g	130g per day for Men 19-50 years
Sugars	95% 68.8g	NA	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	50.4% 36.6g	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	% 31.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.31g	NA	g per day for Men 19-50 years
Fiber	78% 29.7g	NA	38g per day for Men 19-50 years
Protein	45.8% 25.6g	89.7% 50.2g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Vitamin A	19% 172μg	368% 3310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.5% 0.81mg	245% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87% 4.34mg	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	180% 2.34mg	324% 4.2mg	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	50.8% 203μg	339% 1357μg	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	160% 144mg	1087% 979mg	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	130% 19.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69% 83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Calcium	53% 531mg	498% 4976mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	418% 3.76mg	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	254% 20.3mg	673% 54mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	312% 1310mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	891% 20.5mg	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	71.4% 500mg	245% 1714mg	700mg per day for Men 19-50 years
Potassium	135% 4578mg	449% 15262mg	3400mg per day for Men 19-50 years
Selenium	17% 9.38μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	194% 2906mg	408% 6119mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.2mg	190% 21mg	11mg per day for Men 19-50 years
Water	37.8% 1398g	59% 2178g	3700g per day for Men 19-50 years

Canned Crushed Tomatoes VS Cooked Amaranth Leaves With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Crushed Tomatoes or Cooked Amaranth Leaves with Salt?

Lets compare vitamin content per 500 calories of Canned Crushed Tomatoes vs Cooked Amaranth Leaves with Salt:

• 500 calories of Canned Crushed Tomatoes have 2.5 times more Vitamin B1, 1.4 times more Vitamin B3 and 2.9 times more Vitamin B5 than Cooked Amaranth Leaves with Salt.
• While 500 kcal of Boiled and Drained Amaranth leaves with salt contain 19.3 times more Vitamin A, 3.9 times more Vitamin B2, 1.8 times more Vitamin B6, 6.7 times more Vitamin B9 and 6.8 times more Vitamin C than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes as well as Boiled and Drained Amaranth leaves with salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Crushed Tomatoes vs Cooked Amaranth Leaves with Salt:

• 500 kcal of Boiled and Drained Amaranth leaves with salt contain 9.4 times more Calcium, 1.3 times more Copper, 2.6 times more Iron, 4.2 times more Magnesium, 7.2 times more Manganese, 3.4 times more Phosphorus, 3.3 times more Potassium, 2.3 times more Selenium, 2.1 times more Sodium, 5 times more Zinc and 1.6 times more Water than Canned Crushed Tomatoes.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Amaranth leaves with salt contain 2 times more Protein than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Cooked Amaranth Leaves with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Crushed Tomatoes provide inadequate amounts of Omega 6
• Both Canned Crushed Tomatoes as well as Boiled and Drained Amaranth leaves with salt provide inadequate amounts of Omega 3 in 500 calories.