Comparing Nutrients in 1 kilogram Cooked Frozen Kale VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Kale	27%	25%	48%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cooked Frozen Kale	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	12.4% 360kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	210% 3.36g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	15% 2.58g	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	40.8% 53g	47.6% 62g	130g per day for Men 19-50 years
Sugars	16.7% 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	5.8% 4.2g	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	% 5.4g	% 16.3g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 0.2g	g per day for Men 19-50 years
Fiber	60.5% 23g	26.3% 10g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	162% 1460μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	163% 650μg	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	198% 178mg	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	107% 16mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3488% 4185μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Kale	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	150% 1500mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	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	105% 8.4mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	236% 5.4mg	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	60% 420mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	42.4% 1440mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24.3% 898g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Kale VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Kale 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 Cooked Frozen Kale vs Stewed Canned Tomatoes:

• 1 kilogram of Cooked Frozen Kale has 16.2 times more Vitamin A, 1.4 times more Vitamin B1, 4 times more Vitamin B2, 1.5 times more Vitamin B5, 3.7 times more Vitamin B6, 13 times more Vitamin B9, 2.3 times more Vitamin C, 1.9 times more Vitamin E and 174.4 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.6 times more Vitamin B3 than Boiled and Drained Frozen Kale.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Boiled and Drained Frozen Kale 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 Cooked Frozen Kale vs Stewed Canned Tomatoes:

• 1 kilogram of Cooked Frozen Kale has 4.4 times more Calcium, 2.1 times more Magnesium, 9.2 times more Manganese, 2.1 times more Phosphorus and 1.6 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.7 times more Copper, 1.6 times more Iron, 1.4 times more Potassium and 13.8 times more Sodium than Boiled and Drained Frozen Kale.
• Both Cooked Frozen Kale and Stewed Canned Tomatoes contain similar levels of Water per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Kale as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Kale has 112 times more Omega 3, 2.3 times more Fiber and 3.2 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 2.9 times more Sugars and 4.5 times more Fructose than Boiled and Drained Frozen Kale.
• Both Cooked Frozen Kale and Stewed Canned Tomatoes offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Frozen Kale as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy and Omega 6 in one kilogram.