Comparing Nutrients in 1 pound Tomatoes VS Boiled Cabbage

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Cabbage	18%	2%	80%

Macro Nutrients

	Tomatoes	Boiled Cabbage	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	19.2% 25g	130g per day for Men 19-50 years
Sugars	16.5% 12g	17.5% 12.7g	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	8.57% 6.2g	7.26% 5.26g	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	% 5.67g	% 7.35g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	7.13% 4g	10.3% 5.76g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Cabbage	Recommended Dietary Allowance
Vitamin A	21% 191μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	7.03% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	34% 136μg	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	69% 62mg	189% 170mg	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	16.3% 2.45mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	411% 493μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Cabbage	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	0.11% 4.54μg	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	15.3% 1.22mg	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	40.4% 0.93mg	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	15.6% 109mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11.3% 420g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 10.5 times more Vitamin A, 2.4 times more Vitamin B3 and 3.9 times more Vitamin E than Boiled and Drained Cabbage.
• While Boiled and Drained Cabbage contains 1.6 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B5, 1.4 times more Vitamin B6, 2 times more Vitamin B9, 2.7 times more Vitamin C and 13.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Boiled Cabbage:

• Raw Ripe Red Tomatoes have 3.5 times more Copper, 1.6 times more Iron and 1.2 times more Potassium than Boiled and Drained Cabbage.
• While Boiled and Drained Cabbage contains 4.8 times more Calcium, 1.4 times more Magnesium, 1.8 times more Manganese, 1.4 times more Phosphorus and more Selenium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Cabbage have similar amounts of Zinc and Water per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Cabbage have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Cabbage contains 1.4 times more Carbohydrate, 1.6 times more Fiber and 1.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Cabbage have similar amounts of Sugars and Fructose per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Cabbage have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.