Comparing Nutrients in 14 ounces Kale VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Kale	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	4.8% 139kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.9g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	94% 1.5g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.15g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.5g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	14% 10g	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	2.24% 1.63g	7.17% 5.2g	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	% 1.6g	% 4.92g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 0g	g per day for Men 19-50 years
Fiber	43% 16.3g	20% 7.54g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Kale	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	106% 957μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.4% 0.45mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.38mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	34% 0.44mg	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	61.5% 246μg	7.94% 31.8μg	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	412% 371mg	55.6% 50mg	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	17.5% 2.6mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1289% 1546μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	101% 1008mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.51% 20.2μg	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	79.4% 6.35mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	159% 3.65mg	11.7% 0.27mg	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	31% 218mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	40.6% 1381mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.6% 356g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Kale vs Tomatoes in Juice with Salt:

• Raw Kale has 12.1 times more Vitamin A, 6.3 times more Vitamin B2, 1.7 times more Vitamin B3, 3.2 times more Vitamin B5, 1.3 times more Vitamin B6, 7.8 times more Vitamin B9, 7.4 times more Vitamin C and 149.8 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 5.1 times more Vitamin B1 than Raw Kale.
• Both Raw Kale and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin E per 14 oz.
• Both Raw Kale as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Kale vs Tomatoes in Juice with Salt:

• Raw Kale has 7.7 times more Calcium, 2.8 times more Iron, 3.3 times more Magnesium, 13.5 times more Manganese, 3.2 times more Phosphorus, 1.8 times more Potassium, 1.3 times more Selenium and 3.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.2 times more Sodium than Raw Kale.
• Both Raw Kale and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Kale has 2.2 times more Energy, 6 times more Fat, 94.5 times more Omega 3, 3 times more Omega 6, 1.3 times more Carbohydrate, 2.2 times more Fiber and 3.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.6 times more Sugars and 3.2 times more Fructose than Raw Kale.
• Both Raw Kale as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.