Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS Boiled Swiss Chard

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Swiss Chard	30%	3%	67%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Swiss Chard	Recommended Dietary Allowance
Energy	0.62% 18kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.038% 0.012g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	0.15% 0.025g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4g	3.18% 4.13g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	1.5% 1.1g	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	1.8% 1.3g	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	% 1.18g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.84% 0.7g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	3.36% 1.88g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Swiss Chard	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	6.6% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	2.25% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	3.26% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	6.54% 0.085mg	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	3.25% 13μg	2.25% 9μg	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	25.3% 23mg	20% 18mg	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	3.73% 0.56mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	273% 327μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Swiss Chard	Recommended Dietary Allowance
Calcium	1.1% 11mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	18% 0.16mg	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	8.5% 0.68mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	14.5% 0.33mg	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	4% 28mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	16% 549mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Ripe Red Tomatoes vs Boiled Swiss Chard:

• Cooked Ripe Red Tomatoes have 1.5 times more Vitamin B3, 1.4 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain 12.8 times more Vitamin A, 3.9 times more Vitamin B2, 1.3 times more Vitamin B5, 3.4 times more Vitamin E and 116.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Swiss Chard have similar amounts of Vitamin B1 and Vitamin B6 per 100 g.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Ripe Red Tomatoes vs Boiled Swiss Chard:

• Boiled and Drained Swiss Chard contain 5.3 times more Calcium, 2.2 times more Copper, 3.3 times more Iron, 9.6 times more Magnesium, 3.2 times more Manganese, 2.5 times more Potassium, 1.8 times more Selenium, 16.3 times more Sodium and 2.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Swiss Chard have similar amounts of Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Ripe Red Tomatoes have 2.3 times more Sugars than Boiled and Drained Swiss Chard.
• While Boiled and Drained Swiss Chard contain 3 times more Fiber and 2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Swiss Chard have similar amounts of Carbohydrate per 100 g.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Swiss Chard have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.