Comparing Nutrients in 1 pound Tomatoes VS Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Tomatoes	Frozen Kale	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	2.4% 0.41g	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	17% 22g	130g per day for Men 19-50 years
Sugars	16.5% 12g	5.3% 3.86g	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	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	24% 9.07g	38g per day for Men 19-50 years
Protein	7.13% 4g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Frozen Kale	Recommended Dietary Allowance
Vitamin A	21% 191μg	104% 934μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	31.4% 0.41mg	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	19.3% 77μg	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	198% 178mg	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	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	1261% 1513μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Frozen Kale	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	61.7% 617mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	87.4% 2mg	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	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	44.4% 1510mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11% 413g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Frozen Kale:

• Raw Ripe Red Tomatoes have 1.7 times more Vitamin B5 than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 4.9 times more Vitamin A, 1.5 times more Vitamin B1, 5.9 times more Vitamin B2, 2.9 times more Vitamin C and 42.2 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Frozen Kale, Unprepared have similar amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Frozen Kale:

• Raw Ripe Red Tomatoes have 1.3 times more Copper than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 13.6 times more Calcium, 3.4 times more Iron, 1.6 times more Magnesium, 3.9 times more Manganese, 1.4 times more Potassium, more Selenium and 3 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Frozen Kale, Unprepared have similar amounts of Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 3.1 times more Sugars than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 39 times more Omega 3, 1.3 times more Carbohydrate, 1.7 times more Fiber and 3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Frozen Kale, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.