Comparing Nutrients in 14 ounces Cabbage VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cabbage	Tomato Paste	Recommended Dietary Allowance
Energy	3.42% 99kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	57.7% 75g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	66.7% 48.3g	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	7.94% 5.75g	32% 23.2g	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	% 6.63g	% 23g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 1.2g	g per day for Men 19-50 years
Fiber	26% 9.92g	43% 16.3g	38g per day for Men 19-50 years
Protein	9.07% 5.1g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Tomato Paste	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	66% 0.86mg	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	42.7% 171μg	12% 47.6μg	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	161% 145mg	97% 87mg	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	3.97% 0.6mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	251% 302μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Tomato Paste	Recommended Dietary Allowance
Calcium	16% 159mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	161% 1.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.099% 3.97μg	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	23.3% 1.87mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	52% 1.2mg	2.3mg per day for Men 19-50 years
Molybdenum	61.2% 27.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.7% 103mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	9.9% 366g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Cabbage VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Cabbage versus 14 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cabbage vs Tomato Paste:

• 14 ounces of Cabbage have 1.5 times more Vitamin B5, 3.6 times more Vitamin B9, 1.7 times more Vitamin C and 6.7 times more Vitamin K than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 15.2 times more Vitamin A, 3.8 times more Vitamin B2, 13.1 times more Vitamin B3, 1.7 times more Vitamin B6 and 28.7 times more Vitamin E than Raw Cabbage.
• Both Cabbage and Tomato Paste provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Cabbage have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Raw Cabbage as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cabbage vs Tomato Paste:

• 14 ounces of Cabbage have 1.3 times more Water than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 19.2 times more Copper, 6.3 times more Iron, 3.5 times more Magnesium, 1.9 times more Manganese, 3.2 times more Phosphorus, 6 times more Potassium, 17.7 times more Selenium, 3.3 times more Sodium and 3.5 times more Zinc than Raw Cabbage.
• Both Cabbage and Tomato Paste contain similar levels of Calcium per 14 ounces.
• 14 ounces of Cabbage lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Canned Tomato Paste contain 3.3 times more Energy, 3.3 times more Carbohydrate, 3.8 times more Sugars, 4 times more Fructose, 1.6 times more Fiber and 3.4 times more Protein than Raw Cabbage.
• 14 ounces of Cabbage provide inadequate amounts of Energy
• Both Raw Cabbage as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.