Comparing Nutrients in 1 pound Kale VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Kale	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	5.47% 159kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	6.97% 6.76g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.3g	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	15.4% 20g	14% 18g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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	2.57% 1.86g	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	% 1.8g	% 5.35g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 0g	g per day for Men 19-50 years
Fiber	49% 18.6g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	23.7% 13.2g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Kale	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	121% 1093μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.35mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	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	70.3% 281μg	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	471% 424mg	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	20% 3mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1473% 1767μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	115% 1152mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	91% 7.26mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	181% 4.17mg	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	35.6% 249mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	46.4% 1579mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11% 407g	11.6% 428g	3700g per day for Men 19-50 years

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

• Raw Kale has 10 times more Vitamin A, 3.1 times more Vitamin B1, 15.8 times more Vitamin B2, 2.2 times more Vitamin B3, 2.9 times more Vitamin B5, 1.9 times more Vitamin B6, 4.8 times more Vitamin B9, 4.1 times more Vitamin C and 139.1 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Raw Kale and Cooked Ripe Red Tomatoes have similar amounts of Vitamin E per 1 lb.
• Both Raw Kale 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 Kale vs Cooked Ripe Red Tomatoes:

• Raw Kale has 23.1 times more Calcium, 2.4 times more Iron, 3.7 times more Magnesium, 8.8 times more Manganese, 2 times more Phosphorus, 1.6 times more Potassium, 1.8 times more Selenium, 4.8 times more Sodium and 2.8 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Copper than Raw Kale.
• Both Raw Kale and Cooked Ripe Red Tomatoes have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Kale has 1.9 times more Energy, 13.5 times more Fat, 189 times more Omega 3, 6.9 times more Omega 6, 5.9 times more Fiber and 3.1 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.5 times more Sugars and 3.2 times more Fructose than Raw Kale.
• Both Raw Kale and Cooked Ripe Red Tomatoes have similar amounts of Carbohydrate per 1 lb.
• Both Raw Kale as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.