Comparing Nutrients in 500 calories Tomatoes VS Boiled Swiss Chard

Weight per 500 calories

• Tomatoes: 2778g
• Boiled Swiss Chard: 2500g

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

Which food has more nutrients per 500 calories - Tomatoes or Boiled Swiss Chard?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Swiss Chard	30%	3%	67%

Macro Nutrients

	Tomatoes	Boiled Swiss Chard	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	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	83% 108g	79.4% 103g	130g per day for Men 19-50 years
Sugars	101% 73g	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	52.5% 38g	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	% 34.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	138% 52.5g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Swiss Chard	Recommended Dietary Allowance
Vitamin A	130% 1167μg	850% 7650μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	81.5% 4.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	163% 2.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	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	423% 381mg	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	100% 15mg	315% 47.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	6819% 8183μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Swiss Chard	Recommended Dietary Allowance
Calcium	27.8% 278mg	145% 1450mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	453% 4.08mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	94% 7.5mg	706% 56.5mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	512% 2150mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	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	95% 667mg	118% 825mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	404% 13725mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	41% 22.5μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	298% 4475mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	75% 8.25mg	11mg per day for Men 19-50 years
Water	71% 2626g	62.6% 2316g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes vs Boiled Swiss Chard:

• Raw Ripe Red Tomatoes have 1.2 times more Vitamin B1, 1.8 times more Vitamin B3 and 1.9 times more Vitamin B9 than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain 6.6 times more Vitamin A, 4.1 times more Vitamin B2, 1.6 times more Vitamin B5, 3.2 times more Vitamin E and 37.3 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Swiss Chard have similar amounts of Vitamin B6 and Vitamin C per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Boiled Swiss Chard:

• Boiled and Drained Swiss Chard contain 5.2 times more Calcium, 2.5 times more Copper, 7.5 times more Iron, 7 times more Magnesium, 2.6 times more Manganese, 2.1 times more Potassium, more Selenium, 32.2 times more Sodium and 1.7 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Swiss Chard have similar amounts of Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 2.8 times more Fat, 3.6 times more Omega 6 and 2.7 times more Sugars than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain 1.6 times more Fiber and 1.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Swiss Chard have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Swiss Chard have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.