Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Kale

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Kale	27%	31%	42%

Macro Nutrients

	Tomatoes in Juice with Salt	Kale	Recommended Dietary Allowance
Energy	5.5% 160kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	5.56% 1.78g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	236% 3.78g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	34% 44.2g	130g per day for Men 19-50 years
Sugars	35% 25.5g	13.7% 9.9g	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	18% 13g	5.66% 4.1g	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	% 12.4g	% 4g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.8g	g per day for Men 19-50 years
Fiber	50% 19g	108% 41g	38g per day for Men 19-50 years
Protein	14% 7.9g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Kale	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	268% 2410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	267% 3.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	73.8% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	113% 1.47mg	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	20% 80μg	155% 620μg	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	140% 126mg	1038% 934mg	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	39.3% 5.9mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	3247% 3896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Kale	Recommended Dietary Allowance
Calcium	33% 330mg	254% 2540mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	59% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	71.3% 5.7mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	400% 9.2mg	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	24.3% 170mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	102% 3480mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	25.6% 948g	24.2% 896g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Kale per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomatoes in Juice with Salt versus 1 kg of Kale to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomatoes in Juice with Salt vs Kale:

• 1 kilogram of Tomatoes in Juice with Salt has 5.1 times more Vitamin B1 than Kale.
• While 1 kg of Raw Kale contains 12.1 times more Vitamin A, 6.3 times more Vitamin B2, 1.7 times more Vitamin B3, 3.2 times more Vitamin B5, 1.3 times more Vitamin B6, 7.8 times more Vitamin B9, 7.4 times more Vitamin C and 149.8 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Kale provide similar amounts of Vitamin E per one kilogram.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Kale:

• 1 kilogram of Tomatoes in Juice with Salt has 2.2 times more Sodium than Kale.
• While 1 kg of Raw Kale contains 7.7 times more Calcium, 2.8 times more Iron, 3.3 times more Magnesium, 13.5 times more Manganese, 3.2 times more Phosphorus, 1.8 times more Potassium and 3.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Kale contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Kale lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomatoes in Juice with Salt has 2.6 times more Sugars than Kale.
• While 1 kg of Raw Kale contains 94.5 times more Omega 3, 1.3 times more Carbohydrate, 2.2 times more Fiber and 3.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Kale provide inadequate amounts of Energy and Omega 6 in one kilogram.