Comparing Nutrients in 1 pound Chinese Cabbage VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Chinese Cabbage	36%	11%	53%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Chinese Cabbage	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	2.03% 59kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.9g	14% 18g	130g per day for Men 19-50 years
Sugars	7.4% 5.35g	15.6% 11.3g	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	NA	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12% 4.54g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	12% 6.8g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Chinese Cabbage	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	112% 1012μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	27.6% 0.36mg	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	75% 299μg	14.7% 59μg	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	227% 204mg	115% 103mg	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	2.72% 0.41mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	172% 206μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Cabbage	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	47.6% 476mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	37.8% 0.34mg	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	45.4% 3.63mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	20.7% 0.48mg	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% 168mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	19.7% 295mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11.7% 432g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Chinese Cabbage vs Cooked Ripe Red Tomatoes:

• Raw Chinese Cabbage has 9.3 times more Vitamin A, 3.2 times more Vitamin B2, 2.5 times more Vitamin B6, 5.1 times more Vitamin B9, 2 times more Vitamin C and 16.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Vitamin B5 and 6.2 times more Vitamin E than Raw Chinese Cabbage.
• Both Raw Chinese Cabbage and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Raw Chinese Cabbage as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Chinese Cabbage vs Cooked Ripe Red Tomatoes:

• Raw Chinese Cabbage has 9.5 times more Calcium, 2.1 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 5.9 times more Sodium and 1.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.6 times more Copper than Raw Chinese Cabbage.
• Both Raw Chinese Cabbage and Cooked Ripe Red Tomatoes have similar amounts of Iron, Potassium and Water per 1 lb.
• Both Raw Chinese Cabbage as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Chinese Cabbage has 27.5 times more Omega 3, 1.4 times more Fiber and 1.6 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Carbohydrate and 2.1 times more Sugars than Raw Chinese Cabbage.
• Both Raw Chinese Cabbage as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.