Comparing Nutrients in 1 pound Cooked Frozen Kale VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Kale	27%	25%	48%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Cooked Frozen Kale	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	5.63% 163kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	5.66% 5.5g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	95% 1.52g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	0.77% 0.13g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	7.57% 5.5g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.13g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	NA	38g per day for Men 19-50 years
Protein	24% 13.3g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	36% 0.47mg	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	73.7% 295μg	10.2% 41μg	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	31.2% 28mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1582% 1898μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Kale	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	68% 680mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	45.4% 0.41mg	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	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	26% 0.6mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11% 407g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Kale VS Canned Tomatoes with Green Chilies per 1 lb

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

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

• 1 pound of Cooked Frozen Kale has 7.3 times more Vitamin A, 1.9 times more Vitamin B1, 7.4 times more Vitamin B2, 7.2 times more Vitamin B9 and 2.9 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 1.4 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled and Drained Frozen Kale.
• Both Cooked Frozen Kale and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Boiled and Drained Frozen Kale as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Kale vs Canned Tomatoes with Green Chilies:

• 1 pound of Cooked Frozen Kale has 7.5 times more Calcium, 3.2 times more Iron, 2.3 times more Magnesium, 4.1 times more Manganese, 3 times more Phosphorus, 1.3 times more Potassium and 2.1 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 1.3 times more Copper and 25.1 times more Sodium than Boiled and Drained Frozen Kale.
• Both Cooked Frozen Kale and Canned Tomatoes with Green Chilies contain similar levels of Water per one pound.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Kale as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Kale has 336 times more Omega 3, 1.5 times more Carbohydrate and 4.3 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Frozen Kale as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy and Omega 6 in one pound.