Comparing Nutrients in 100 calories Chinese Cabbage VS Tomatoes in Juice with Salt

Weight per 100 calories

• Chinese Cabbage: 769g
• Tomatoes in Juice with Salt: 625g

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

Which food has more nutrients per 100 calories - Chinese Cabbage or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Chinese Cabbage	36%	11%	53%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Chinese Cabbage	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	3.57% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.8g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	12.5% 9.08g	22% 16g	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	NA	11.3% 8.2g	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	NA	% 7.75g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	20.2% 7.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	8.8% 4.94g	56g per day for Men 19-50 years

Vitamins

	Chinese Cabbage	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	191% 1715μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.4% 0.54mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	53.4% 0.69mg	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	127% 508μg	12.5% 50μg	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	385% 346mg	87.5% 78.8mg	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	4.6% 0.69mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	292% 350μg	13.5% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Cabbage	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	80.8% 808mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	36% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	77% 6.15mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	18.5% 0.43mg	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	40.7% 285mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	57% 1938mg	35% 1194mg	3400mg per day for Men 19-50 years
Selenium	7% 3.85μg	7.95% 4.38μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	20% 733g	16% 592g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Chinese Cabbage vs Tomatoes in Juice with Salt:

• Raw Chinese Cabbage has 13.7 times more Vitamin A, 1.6 times more Vitamin B2, 2.2 times more Vitamin B6, 10.2 times more Vitamin B9, 4.4 times more Vitamin C and 21.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 11.7 times more Vitamin B1 and 5.3 times more Vitamin E than Raw Chinese Cabbage.
• Both Raw Chinese Cabbage and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B3 and Vitamin B5 per 100 kcal.
• Both Raw Chinese Cabbage as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Chinese Cabbage vs Tomatoes in Juice with Salt:

• Raw Chinese Cabbage has 3.9 times more Calcium, 1.7 times more Iron, 2.3 times more Magnesium, 2.9 times more Manganese, 2.7 times more Phosphorus, 1.6 times more Potassium, 1.9 times more Zinc and 1.2 times more Water than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2 times more Copper and 1.4 times more Sodium than Raw Chinese Cabbage.
• Both Raw Chinese Cabbage and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Chinese Cabbage has 16.9 times more Omega 3 and 2.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.9 times more Omega 6, 1.3 times more Carbohydrate, 1.8 times more Sugars and 1.5 times more Fiber than Raw Chinese Cabbage.
• Both Raw Chinese Cabbage and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy and Fat per 100 kcal.
• Both Raw Chinese Cabbage as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.