Comparing Nutrients in 14 ounces Tomatoes VS Cabbage

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cabbage	18%	3%	79%

Macro Nutrients

	Tomatoes	Cabbage	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	17.7% 23g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	17.5% 12.7g	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	7.5% 5.44g	7.94% 5.75g	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	% 4.96g	% 6.63g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.32g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	26% 9.92g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	9.07% 5.1g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cabbage	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	42.7% 171μg	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	60.4% 54.4mg	161% 145mg	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	14.3% 2.14mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	251% 302μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cabbage	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	8.38% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	0.099% 3.97μg	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	13.4% 1.07mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	27.6% 0.64mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	61.2% 27.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.6% 95mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	10% 375g	9.9% 366g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 8.4 times more Vitamin A, 2.5 times more Vitamin B3 and 3.6 times more Vitamin E than Raw Cabbage.
• While Raw Cabbage contains 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 2.4 times more Vitamin B5, 1.6 times more Vitamin B6, 2.9 times more Vitamin B9, 2.7 times more Vitamin C and 9.6 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Cabbage:

• Raw Ripe Red Tomatoes have 3.1 times more Copper and 1.4 times more Potassium than Raw Cabbage.
• While Raw Cabbage contains 4 times more Calcium, 1.7 times more Iron, 1.4 times more Manganese and 3.6 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Cabbage have similar amounts of Magnesium, Phosphorus, Zinc and Water per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Cabbage have insufficient amounts of Fluoride and Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Cabbage contains 1.5 times more Carbohydrate, 2.1 times more Fiber and 1.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Cabbage have similar amounts of Sugars and Fructose per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Cabbage have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.