Comparing Nutrients in 100 calories Boiled Kale with Salt VS Tomatoes in Juice with Salt

Weight per 100 calories

• Boiled Kale with Salt: 227g
• Tomatoes in Juice with Salt: 625g

Boiled Kale with Salt has 2.8 times more energy per 100g than Tomatoes in Juice with Salt. It has low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale with Salt	27%	25%	48%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Kale with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.84% 2.75g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	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	9.27% 12g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	3.8% 2.75g	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	1.3% 0.95g	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	% 1.23g	% 7.75g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 0g	g per day for Men 19-50 years
Fiber	13.8% 5.23g	31.3% 12g	38g per day for Men 19-50 years
Protein	12% 6.7g	8.8% 4.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	37% 332μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.5% 1.04mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.73% 0.39mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	37% 148μg	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	45% 40.5mg	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	24.4% 3.66mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	793% 951μg	13.5% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	34% 341mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	24% 1.9mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	13.5% 57mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	53.6% 1.23mg	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	13.6% 95mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	35% 1194mg	3400mg per day for Men 19-50 years
Selenium	4.13% 2.27μg	7.95% 4.38μg	55μg per day for Men 19-50 years
Sodium	38% 573mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	5.58% 0.61mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	5.5% 204g	16% 592g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Kale with Salt vs Tomatoes in Juice with Salt:

• Boiled and Drained Kale with Salt has 2.7 times more Vitamin A, 3 times more Vitamin B9 and 58.5 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 25.1 times more Vitamin B1, 4.3 times more Vitamin B3, 1.9 times more Vitamin B5, 4.8 times more Vitamin B6 and 1.9 times more Vitamin C than Boiled and Drained Kale with Salt.
• Both Boiled and Drained Kale with Salt and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B2 and Vitamin E per 100 kcal.
• Both Boiled and Drained Kale with Salt 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 Boiled Kale with Salt vs Tomatoes in Juice with Salt:

• Boiled and Drained Kale with Salt has 1.7 times more Calcium and 2.9 times more Manganese than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.1 times more Copper, 1.9 times more Iron, 3.6 times more Potassium, 1.9 times more Selenium, 1.3 times more Sodium and 2.9 times more Water than Boiled and Drained Kale with Salt.
• Both Boiled and Drained Kale with Salt and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Magnesium, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Kale with Salt has 1.8 times more Fat, 1.7 times more Saturated Fat, 30.1 times more Omega 3 and 1.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.8 times more Carbohydrate, 5.8 times more Sugars, 8.6 times more Fructose and 2.3 times more Fiber than Boiled and Drained Kale with Salt.
• Both Boiled and Drained Kale with Salt and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy and Omega 6 per 100 kcal.
• Both Boiled and Drained Kale with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.