Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 1 pound Boiled KaleVS Tomatoes

Macros Ratio

Protein Fat Carbs

Boiled Kale
27%
25%
48%
Tomatoes
17%
9%
74%
1 lb ▼

Macro Nutrients

5.63%163kcal
Energy
2.8%81.6kcal
163 kcalvs81.6 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
5.66%5.5g
Fat
0.94%0.91g
5.5 gvs0.91 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
2.5%0.79g
Saturated Fat
0.4%0.13g
0.79 gvs0.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
105%1.7g
Omega 3
0.85%0.014g
1.7 gvs0.014 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
7.63%1.3g
Omega 6
2.13%0.36g
1.3 gvs0.36 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
18.5%24g
Carbohydrate
13.6%17.6g
24 gvs17.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
7.57%5.5g
Sugars
16.5%12g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.5 gvs12 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
2.63%1.9g
Fructose
8.57%6.2g
≤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]
1.9 gvs6.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
%2.45g
Glucose
%5.67g
2.45 gvs5.67 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
%1.13g
Sucrose
%0g
1.13 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
47.7%18g
Fiber
14.3%5.44g
18 gvs5.44 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
24%13.3g
Protein
7.13%4g
13.3 gvs4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

73.6%662μg
Vitamin A
21%191μg
RAE, retinol activity equivalents
662 μgvs191 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
24%0.29mg
Vitamin B1
14%0.17mg
Thiamine
0.29 mgvs0.17 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
49%0.64mg
Vitamin B2
6.63%0.086mg
Riboflavin
0.64 mgvs0.086 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
13%2.07mg
Vitamin B3
17%2.7mg
Niacin, nicotinic acid, niacinamide
2.07 mgvs2.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
15.4%0.77mg
Vitamin B5
8.07%0.4mg
Pantothenic acid
0.77 mgvs0.4 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
22%0.29mg
Vitamin B6
28%0.36mg
Pyridoxine
0.29 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
7.1%2.13μg
Biotin
NA μgvs2.13 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
73.7%295μg
Vitamin B9
17%68μg
Folates and Folic Acid
295 μgvs68 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
89.7%80.7mg
Vitamin C
69%62mg
Ascorbic acid
80.7 mgvs62 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
48.7%7.3mg
Vitamin E
16.3%2.45mg
Tocopherols and Tocotrienols
7.3 mgvs2.45 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
1582%1898μg
Vitamin K
30%36μg
Phytomenadione or phylloquinone
1898 μgvs36 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

68%680mg
Calcium
4.54%45.4mg
680 mgvs45.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
33.8%0.3mg
Copper
29.7%0.27mg
0.3 mgvs0.27 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
0.26%10.4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs10.4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
47.6%3.8mg
Iron
15.3%1.22mg
3.8 mgvs1.22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
27%113mg
Magnesium
12%50mg
113 mgvs50 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
107%2.46mg
Manganese
22.5%0.52mg
2.46 mgvs0.52 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
27.2%191mg
Phosphorus
15.6%109mg
191 mgvs109 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
19.2%653mg
Potassium
31.6%1075mg
653 mgvs1075 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
7.42%4.1μg
Selenium
0%0μg
4.1 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
4.84%72.6mg
Sodium
1.5%22.7mg
72.6 mgvs22.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
11%1.22mg
Zinc
7%0.77mg
1.22 mgvs0.77 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
11%407g
Water
11.6%429g
407 gvs429 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 1 pound of Boiled Kale vs Tomatoes:
Comparing minerals per 1 pound for Boiled Kale vs Tomatoes:
Comparison of macro-nutrients per 1 pound:



Compare more foods per 1 lb: