Comparing Nutrients in 500 calories Tomatoes in Juice with Salt VS Swiss Chard

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Swiss Chard: 2632g

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

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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Swiss Chard	30%	8%	62%

Macro Nutrients

	Tomatoes in Juice with Salt	Swiss Chard	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	5.43% 5.26g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	9.75% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	75.7% 98g	130g per day for Men 19-50 years
Sugars	110% 79.7g	40% 29g	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	56.5% 41g	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	% 38.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	156% 59.4g	111% 42g	38g per day for Men 19-50 years
Protein	44% 24.7g	84.6% 47.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Swiss Chard	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	895% 8053μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	87.7% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	182% 2.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	65.8% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	200% 2.6mg	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	62.5% 250μg	92% 368μg	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	438% 394mg	877% 789mg	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	123% 18.4mg	332% 49.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	18202% 21842μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Swiss Chard	Recommended Dietary Allowance
Calcium	103% 1031mg	134% 1342mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	523% 4.7mg	0.9mg per day for Men 19-50 years
Fluoride	4% 159μg	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	223% 18mg	592% 47.4mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	508% 2132mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	419% 9.63mg	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	76% 531mg	173% 1211mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	293% 9974mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	43% 23.7μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	374% 5605mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	86% 9.47mg	11mg per day for Men 19-50 years
Water	80% 2961g	66% 2438g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS Swiss Chard Nutrients Per 500 Kcal

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

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

• 500 calories of Tomatoes in Juice with Salt have 17.1 times more Vitamin B1, 2.1 times more Vitamin B3 and 1.3 times more Vitamin B6 than Swiss Chard.
• While 500 kcal of Raw Swiss Chard contain 12.9 times more Vitamin A, 1.4 times more Vitamin B2, 1.5 times more Vitamin B9, 2 times more Vitamin C, 2.7 times more Vitamin E and 268.8 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Swiss Chard provide similar amounts of Vitamin B5 per 500 calories.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomatoes in Juice with Salt vs Swiss Chard:

• 500 calories of Tomatoes in Juice with Salt have 1.2 times more Water than Swiss Chard.
• While 500 kcal of Raw Swiss Chard contain 1.3 times more Calcium, 2.9 times more Copper, 2.7 times more Iron, 6.8 times more Magnesium, 4.5 times more Manganese, 2.3 times more Phosphorus, 1.7 times more Potassium, 1.6 times more Sodium and 2.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Swiss Chard contain similar levels of Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomatoes in Juice with Salt have 1.8 times more Omega 6, 2.8 times more Sugars and 1.4 times more Fiber than Swiss Chard.
• While 500 kcal of Raw Swiss Chard contain 1.5 times more Omega 3 and 1.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Swiss Chard offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3
• 500 calories of Swiss Chard provide inadequate amounts of Omega 6