Comparing Nutrients in 1 kilogram Chinese Cabbage VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Chinese Cabbage	36%	11%	53%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Chinese Cabbage	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	4.5% 130kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	34.4% 0.55g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.8% 22g	47.6% 62g	130g per day for Men 19-50 years
Sugars	16.3% 12g	48.6% 35.2g	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	NA	26% 19g	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	NA	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	26.3% 10g	26.3% 10g	38g per day for Men 19-50 years
Protein	26.8% 15g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Chinese Cabbage	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	248% 2230μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	13% 0.17mg	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	165% 660μg	12.5% 50μg	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	500% 450mg	87.8% 79mg	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	6% 0.9mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	379% 455μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Cabbage	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	105% 1050mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	124% 1.12mg	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	100% 8mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	25.7% 0.59mg	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	53% 370mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	74% 2520mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	43.3% 650mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25.8% 953g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Cabbage VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Chinese Cabbage versus 1 kg of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Chinese Cabbage vs Stewed Canned Tomatoes:

• 1 kilogram of Chinese Cabbage has 24.8 times more Vitamin A, 2 times more Vitamin B2, 11.4 times more Vitamin B6, 13.2 times more Vitamin B9, 5.7 times more Vitamin C and 19 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 9.2 times more Vitamin E than Raw Chinese Cabbage.
• Both Chinese Cabbage and Stewed Canned Tomatoes provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Chinese Cabbage have insufficient amounts of Vitamin B5 and Vitamin E
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Raw Chinese Cabbage as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Chinese Cabbage vs Stewed Canned Tomatoes:

• 1 kilogram of Chinese Cabbage has 3.1 times more Calcium, 1.6 times more Magnesium, 2.7 times more Manganese, 1.9 times more Phosphorus and 1.2 times more Potassium than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 5.3 times more Copper, 1.7 times more Iron and 3.4 times more Sodium than Raw Chinese Cabbage.
• Both Chinese Cabbage and Stewed Canned Tomatoes contain similar levels of Water per one kilogram.
• Both Raw Chinese Cabbage as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chinese Cabbage has 18.3 times more Omega 3 and 1.6 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 2.8 times more Carbohydrate and 3 times more Sugars than Raw Chinese Cabbage.
• Both Chinese Cabbage and Stewed Canned Tomatoes offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Chinese Cabbage provide inadequate amounts of Carbohydrate
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Raw Chinese Cabbage as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy and Omega 6 in one kilogram.