Comparing Nutrients in 500 calories Stewed Canned Tomatoes VS Dock

Weight per 500 calories

• Stewed Canned Tomatoes: 1923g
• Dock: 2273g

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

Discover which food has more nutrients per 500 calories - Stewed Canned Tomatoes or Dock?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Dock	30%	23%	47%

Macro Nutrients

	Stewed Canned Tomatoes	Dock	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.77% 3.65g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	NA	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	NA	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	56% 72.7g	130g per day for Men 19-50 years
Sugars	93% 67.7g	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% 36g	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	% 31.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.38g	NA	g per day for Men 19-50 years
Fiber	50.6% 19.2g	173% 66g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	81% 45.5g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Dock	Recommended Dietary Allowance
Vitamin A	19.2% 173μg	505% 4545μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.7% 0.88mg	75.8% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.8% 0.67mg	175% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	71% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	213% 2.77mg	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	24% 96μg	74% 295μg	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	169% 152mg	1212% 1091mg	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	106% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.5% 46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Dock	Recommended Dietary Allowance
Calcium	65.4% 654mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	331% 2.98mg	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	320% 25.6mg	682% 54.5mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	557% 2341mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	345% 7.93mg	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	55% 385mg	205% 1432mg	700mg per day for Men 19-50 years
Potassium	117% 3981mg	261% 8864mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	37% 20.5μg	55μg per day for Men 19-50 years
Sodium	283% 4250mg	6.06% 91mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	41.3% 4.55mg	11mg per day for Men 19-50 years
Water	47.6% 1760g	57% 2114g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Dock Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Stewed Canned Tomatoes or Dock?

Lets compare vitamin content per 500 calories of Stewed Canned Tomatoes vs Dock:

• 500 calories of Stewed Canned Tomatoes have 1.2 times more Vitamin B3 and 2.4 times more Vitamin B5 than Dock.
• While 500 kcal of Raw Dock contain 26.3 times more Vitamin A, 3.4 times more Vitamin B2, 8.5 times more Vitamin B6, 3.1 times more Vitamin B9 and 7.2 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Dock provide similar amounts of Vitamin B1 per 500 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Dock have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Stewed Canned Tomatoes vs Dock:

• 500 calories of Stewed Canned Tomatoes have 46.8 times more Sodium than Dock.
• While 500 kcal of Raw Dock contain 1.5 times more Calcium, 1.4 times more Copper, 2.1 times more Iron, 10.1 times more Magnesium, 7 times more Manganese, 3.7 times more Phosphorus, 2.2 times more Potassium, 1.8 times more Selenium and 1.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Dock contain similar levels of Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Stewed Canned Tomatoes have 1.6 times more Carbohydrate than Dock.
• While 500 kcal of Raw Dock contain 4.4 times more Fat, 3.4 times more Fiber and 2.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Dock offer comparable quantities of Energy per 500 calories.