Comparing Nutrients in 1 kilogram Cooked Frozen Kale VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Kale	27%	25%	48%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked Frozen Kale	Tomatoes	Recommended Dietary Allowance
Energy	12.4% 360kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	0.88% 0.28g	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	4.7% 0.8g	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	30% 39g	130g per day for Men 19-50 years
Sugars	16.7% 12g	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 0g	g per day for Men 19-50 years
Fiber	60.5% 23g	31.6% 12g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale	Tomatoes	Recommended Dietary Allowance
Vitamin A	162% 1460μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	163% 650μg	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3488% 4185μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Kale	Tomatoes	Recommended Dietary Allowance
Calcium	150% 1500mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	236% 5.4mg	49.6% 1.14mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	42.4% 1440mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	3.33% 50mg	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	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Frozen Kale vs Tomatoes:

• Boiled and Drained Frozen Kale has 3.5 times more Vitamin A, 1.7 times more Vitamin B1, 7.4 times more Vitamin B2, 1.9 times more Vitamin B5, 4.3 times more Vitamin B9, 1.3 times more Vitamin C, 3 times more Vitamin E and 53 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled and Drained Frozen Kale.
• Both Boiled and Drained Frozen Kale as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Frozen Kale vs Tomatoes:

• Boiled and Drained Frozen Kale has 15 times more Calcium, 3.1 times more Iron, 2.3 times more Magnesium, 4.8 times more Manganese, 1.8 times more Phosphorus, more Selenium, 3.2 times more Sodium and 1.6 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Potassium than Boiled and Drained Frozen Kale.
• Both Boiled and Drained Frozen Kale and Raw Ripe Red Tomatoes have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Kale has 2 times more Energy, 6.1 times more Fat, 112 times more Omega 3, 3.2 times more Omega 6, 1.4 times more Carbohydrate, 1.9 times more Fiber and 3.3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Sugars and 3.3 times more Fructose than Boiled and Drained Frozen Kale.
• Both Boiled and Drained Frozen Kale as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.