Comparing Nutrients in 14 ounces Tomatoes VS Kale

Macros Ratio

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

Macro Nutrients

	Tomatoes	Kale	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	94% 1.5g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	6.8% 1.15g	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	13.5% 17.5g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	5.4% 3.93g	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	2.24% 1.63g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.71g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	43% 16.3g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Kale	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	106% 957μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	37.4% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	45% 0.58mg	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	61.5% 246μg	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	412% 371mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	1289% 1546μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Kale	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	101% 1008mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	23.4% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	159% 3.65mg	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	13.6% 95mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	40.6% 1381mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	10% 375g	9.6% 356g	3700g per day for Men 19-50 years

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

• Raw Kale contains 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 and 49.3 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Kale have similar amounts of Vitamin E per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Kale:

• Raw Kale contains 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 Ripe Red Tomatoes and Raw Kale have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 2.7 times more Sugars and 3.3 times more Fructose than Raw Kale.
• While Raw Kale contains 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.
• Both Raw Ripe Red Tomatoes and Raw Kale have similar amounts of Carbohydrate per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.