Comparing Nutrients in 14 ounces Kale VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Tomatoes	17%	9%	74%

Macro Nutrients

	Kale	Tomatoes	Recommended Dietary Allowance
Energy	4.8% 139kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.9g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	94% 1.5g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.15g	1.87% 0.32g	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	12% 15.4g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 0g	g per day for Men 19-50 years
Fiber	43% 16.3g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Kale	Tomatoes	Recommended Dietary Allowance
Vitamin A	106% 957μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.4% 0.45mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.38mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	61.5% 246μg	15% 59.5μg	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	60.4% 54.4mg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1289% 1546μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Tomatoes	Recommended Dietary Allowance
Calcium	101% 1008mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	159% 3.65mg	19.7% 0.45mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	40.6% 1381mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.6% 356g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Kale vs Tomatoes:

• Raw Kale has 5.7 times more Vitamin A, 3.1 times more Vitamin B1, 18.3 times more Vitamin B2, 2 times more Vitamin B3, 4.2 times more Vitamin B5, 1.8 times more Vitamin B6, 4.1 times more Vitamin B9, 6.8 times more Vitamin C, 1.2 times more Vitamin E and 49.3 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Kale as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Kale vs Tomatoes:

• Raw Kale has 25.4 times more Calcium, 5.9 times more Iron, 3 times more Magnesium, 8.1 times more Manganese, 2.3 times more Phosphorus, 1.5 times more Potassium, more Selenium, 10.6 times more Sodium and 2.3 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Kale and Raw Ripe Red Tomatoes have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Kale has 1.9 times more Energy, 7.5 times more Fat, 126 times more Omega 3, 3.6 times more Omega 6, 3.4 times more Fiber and 3.3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.7 times more Sugars and 3.3 times more Fructose than Raw Kale.
• Both Raw Kale and Raw Ripe Red Tomatoes have similar amounts of Carbohydrate per 14 oz.
• Both Raw Kale as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.