Comparing Nutrients in 100 calories Tomatoes VS Chinese Cabbage

Weight per 100 calories

• Tomatoes: 556g
• Chinese Cabbage: 769g

Tomatoes have 1.4 times more energy per 100g than Chinese Cabbage. It has very low energy density when compared to other foods. Raw Chinese Cabbage having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Chinese Cabbage	36%	11%	53%

Macro Nutrients

	Tomatoes	Chinese Cabbage	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	13% 16.8g	130g per day for Men 19-50 years
Sugars	20% 14.6g	12.5% 9.08g	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	10.5% 7.6g	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	% 6.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.67g	20.2% 7.7g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	26% 233μg	191% 1715μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	24% 3.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.7% 2.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	127% 508μg	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	84.6% 76mg	385% 346mg	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	20% 3mg	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	292% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Chinese Cabbage	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	80.8% 808mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.8μg	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	18.8% 1.5mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	34.8% 146mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	53% 1.22mg	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	19% 133mg	40.7% 285mg	700mg per day for Men 19-50 years
Potassium	38.7% 1317mg	57% 1938mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7% 3.85μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	14% 525g	20% 733g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 4.3 times more Vitamin E than Raw Chinese Cabbage.
• While Raw Chinese Cabbage contains 7.4 times more Vitamin A, 1.5 times more Vitamin B1, 5.1 times more Vitamin B2, 1.4 times more Vitamin B5, 3.4 times more Vitamin B6, 6.1 times more Vitamin B9, 4.5 times more Vitamin C and 8 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Chinese Cabbage have similar amounts of Vitamin B3 per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Chinese Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tomatoes vs Chinese Cabbage:

• Raw Ripe Red Tomatoes have 2 times more Copper than Raw Chinese Cabbage.
• While Raw Chinese Cabbage contains 14.5 times more Calcium, 4.1 times more Iron, 2.4 times more Magnesium, 1.9 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium, more Selenium, 18 times more Sodium, 1.5 times more Zinc and 1.4 times more Water than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 calories:

• Raw Ripe Red Tomatoes have 1.4 times more Omega 6, 1.3 times more Carbohydrate and 1.6 times more Sugars than Raw Chinese Cabbage.
• While Raw Chinese Cabbage contains 1.4 times more Fat, 25.4 times more Omega 3 and 2.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Chinese Cabbage have similar amounts of Energy and Fiber per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Chinese Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.