Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Boiled Kohlrabi with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Kohlrabi with Salt	21%	3%	76%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Kohlrabi with Salt	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	20.4% 26.6g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	15.3% 11g	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	7.17% 5.2g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Kohlrabi with Salt	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	47% 0.61mg	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	13% 51.6μg	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	101% 90mg	238% 214mg	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	15% 2.22mg	13.8% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Kohlrabi with Salt	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	58.2% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	33.7% 2.7mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	24.5% 0.56mg	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	16% 111mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	68% 1020mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	10% 374g	9.7% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Boiled Kohlrabi with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Ripe Red Tomatoes versus 14 oz of Boiled Kohlrabi with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Boiled Kohlrabi with Salt:

• 14 ounces of Cooked Ripe Red Tomatoes have 12 times more Vitamin A, 1.4 times more Vitamin B3 and 28 times more Vitamin K than Boiled Kohlrabi with Salt.
• While 14 oz of Boiled and Drained Kohlrabi with Salt contain 1.9 times more Vitamin B6 and 2.4 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Kohlrabi with Salt provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E per 14 ounces.
• 14 ounces of Boiled Kohlrabi with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Kohlrabi with Salt have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Boiled Kohlrabi with Salt:

• 14 ounces of Cooked Ripe Red Tomatoes have 1.7 times more Iron than Boiled Kohlrabi with Salt.
• While 14 oz of Boiled and Drained Kohlrabi with Salt contain 2.3 times more Calcium, 1.8 times more Copper, 2.1 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium, 23.4 times more Sodium and 2.2 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Kohlrabi with Salt contain similar levels of Water per 14 ounces.
• 14 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Kohlrabi with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled and Drained Kohlrabi with Salt contain 1.7 times more Carbohydrate, 1.6 times more Fiber and 1.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Kohlrabi with Salt offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Kohlrabi with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.