Comparing Nutrients in 1 pound Cooked Frozen Kale with Salt VS Stewed Canned Tomatoes

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Kale with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	5.63% 163kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	5.66% 5.5g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	95% 1.52g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	21.6% 28g	130g per day for Men 19-50 years
Sugars	7.57% 5.5g	22% 16g	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	2.63% 1.9g	11.8% 8.53g	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	% 2.45g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 1.13g	% 0.091g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	12% 4.54g	38g per day for Men 19-50 years
Protein	24% 13.3g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	5.93% 0.077mg	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	73.7% 295μg	5.67% 22.7μg	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	89.7% 80.7mg	40% 36mg	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	48.7% 7.3mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1582% 1898μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Kale with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	68% 680mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	56.4% 0.51mg	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	47.6% 3.8mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	11.6% 0.27mg	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	27.2% 191mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	76.2% 1143mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 407g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Kale with Salt VS Stewed Canned Tomatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Kale with Salt versus 1 lb of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Kale with Salt vs Stewed Canned Tomatoes:

• 1 pound of Cooked Frozen Kale with Salt 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 lb of Stewed Canned Ripe Red Tomatoes contains 1.6 times more Vitamin B3 than Boiled Frozen Kale, drained with Salt.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Boiled Frozen Kale, drained with Salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Kale with Salt vs Stewed Canned Tomatoes:

• 1 pound of Cooked Frozen Kale with Salt 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 lb of Stewed Canned Ripe Red Tomatoes contains 1.7 times more Copper, 1.6 times more Iron and 1.4 times more Potassium than Boiled Frozen Kale, drained with Salt.
• Both Cooked Frozen Kale with Salt and Stewed Canned Tomatoes contain similar levels of Sodium and Water per one pound.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Boiled Frozen Kale, drained with Salt as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

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