Comparing Nutrients in 100 calories Red Cabbage VS Tomatoes

Weight per 100 calories

• Red Cabbage: 323g
• Tomatoes: 556g

Red Cabbage has 1.7 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Red Cabbage or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Red Cabbage	16%	4%	80%
Tomatoes	17%	9%	74%

Macro Nutrients

	Red Cabbage	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 23.8g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	17% 12.4g	20% 14.6g	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	6.6% 4.77g	10.5% 7.6g	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	% 5.6g	% 6.94g	g per day for Men 19-50 years
Sucrose	% 1.94g	% 0g	g per day for Men 19-50 years
Fiber	18% 6.77g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	8.24% 4.6g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Tomatoes	Recommended Dietary Allowance
Vitamin A	20% 181μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.2% 0.21mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.43% 1.35mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.5% 0.47mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.67mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.5% 58μg	21% 83.3μg	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	204% 184mg	84.6% 76mg	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	2.37% 0.35mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 123μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Tomatoes	Recommended Dietary Allowance
Calcium	14.5% 145mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	6.1% 0.055mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	32.3% 2.6mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	27.5% 0.63mg	2.3mg per day for Men 19-50 years
Molybdenum	43% 19.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 97mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	23% 784mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	3.5% 1.94μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.8% 87mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.45% 0.71mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	7.9% 292g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Red Cabbage vs Tomatoes:

• Raw Red Cabbage has 2.1 times more Vitamin B2, 1.5 times more Vitamin B6, 2.4 times more Vitamin C and 2.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Vitamin A, 2.4 times more Vitamin B3, 1.4 times more Vitamin B9 and 8.5 times more Vitamin E than Raw Red Cabbage.
• Both Raw Red Cabbage and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B5 per 100 kcal.
• Both Raw Red Cabbage as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Red Cabbage vs Tomatoes:

• Raw Red Cabbage has 2.6 times more Calcium, 1.7 times more Iron, 1.2 times more Manganese, more Selenium and 3.1 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 6 times more Copper, 1.4 times more Phosphorus, 1.7 times more Potassium, 1.3 times more Zinc and 1.8 times more Water than Raw Red Cabbage.
• Both Raw Red Cabbage and Raw Ripe Red Tomatoes have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Red Cabbage has 8.7 times more Omega 3 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Fat, 4.1 times more Omega 6 and 1.6 times more Fructose than Raw Red Cabbage.
• Both Raw Red Cabbage and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 kcal.
• Both Raw Red Cabbage as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.