Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Boiled Chinese Cabbage

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Chinese Cabbage	42%	10%	48%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Chinese Cabbage	Recommended Dietary Allowance
Energy	4.07% 118kcal	1.88% 54.4kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	6.2% 8.07g	130g per day for Men 19-50 years
Sugars	22% 16g	5.2% 3.76g	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	11.8% 8.53g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	12% 4.54g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	12.6% 7.08g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	107% 962μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	58% 0.75mg	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	5.67% 22.7μg	46.5% 186μg	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	40% 36mg	131% 118mg	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	25% 3.76mg	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	129% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Chinese Cabbage	Recommended Dietary Allowance
Calcium	15.4% 154mg	42% 422mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	9.58% 0.086mg	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	75.4% 6.03mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	28.4% 0.65mg	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	13% 91mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	49.5% 1683mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	10.3% 154mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.7% 433g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Boiled Chinese Cabbage per 1 lb

Compare the macro and micronutrient content in 1 lb of Stewed Canned Tomatoes versus 1 lb of Boiled Chinese Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Stewed Canned Tomatoes vs Boiled Chinese Cabbage:

• 1 pound of Stewed Canned Tomatoes has 1.4 times more Vitamin B1, 1.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 9.2 times more Vitamin E than Boiled Chinese Cabbage.
• While 1 lb of Boiled and Drained Chinese Cabbage contains 23.6 times more Vitamin A, 1.8 times more Vitamin B2, 9.8 times more Vitamin B6, 8.2 times more Vitamin B9, 3.3 times more Vitamin C and 14.2 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• 1 pound of Boiled Chinese Cabbage have insufficient amounts of Vitamin B5 and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Chinese Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Boiled Chinese Cabbage:

• 1 pound of Stewed Canned Tomatoes has 5.9 times more Copper, 1.3 times more Iron and 6.5 times more Sodium than Boiled Chinese Cabbage.
• While 1 lb of Boiled and Drained Chinese Cabbage contains 2.7 times more Calcium, 2.4 times more Manganese, 1.5 times more Phosphorus and 1.8 times more Potassium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Chinese Cabbage contain similar levels of Magnesium and Water per one pound.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Chinese Cabbage lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stewed Canned Tomatoes has 3.5 times more Carbohydrate and 4.2 times more Sugars than Boiled Chinese Cabbage.
• While 1 lb of Boiled and Drained Chinese Cabbage contains 13.7 times more Omega 3 and 1.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Chinese Cabbage offer comparable quantities of Fiber per one pound.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• 1 pound of Boiled Chinese Cabbage provide inadequate amounts of Carbohydrate
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Chinese Cabbage provide inadequate amounts of Energy and Omega 6 in one pound.