Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Kale

Macros Ratio

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

Macro Nutrients

	Cooked Ripe Red Tomatoes	Kale	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	6.97% 6.76g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	7.76% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	15.4% 20g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	6.2% 4.5g	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	8.2% 5.94g	2.57% 1.86g	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	% 5.35g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.82g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	49% 18.6g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	23.7% 13.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Kale	Recommended Dietary Allowance
Vitamin A	12% 109μg	121% 1093μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	33.5% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	51.3% 0.67mg	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	14.7% 59μg	70.3% 281μg	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	115% 103mg	471% 424mg	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	17% 2.54mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	1473% 1767μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Kale	Recommended Dietary Allowance
Calcium	5% 50mg	115% 1152mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	26.7% 0.24mg	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	38.6% 3.1mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	181% 4.17mg	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	18% 127mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	46.4% 1579mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11% 407g	3700g per day for Men 19-50 years

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

• Raw Kale contains 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 Cooked Ripe Red Tomatoes and Raw Kale have similar amounts of Vitamin E per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Kale:

• Cooked Ripe Red Tomatoes have 1.4 times more Copper than Raw Kale.
• While Raw Kale contains 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.
• Both Cooked Ripe Red Tomatoes and Raw Kale have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 2.5 times more Sugars and 3.2 times more Fructose than Raw Kale.
• While Raw Kale contains 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.
• Both Cooked Ripe Red Tomatoes and Raw Kale have similar amounts of Carbohydrate per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Raw Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.