Comparing Nutrients in 300 calories Boiled Chinese Cabbage VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Boiled Chinese Cabbage: 2500g
• Cooked Ripe Red Tomatoes: 1667g

Cooked Ripe Red Tomatoes have 1.5 times more energy per unit of mass than Boiled and Drained Chinese Cabbage, which is very low in comparison to other foods. Boiled Chinese Cabbage having very low energy density.

Which food has more nutrients per 300 calories - Boiled Chinese Cabbage or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Cabbage	42%	10%	48%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Chinese Cabbage	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.53g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	64% 1.03g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.78g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	51.4% 67g	130g per day for Men 19-50 years
Sugars	28.6% 20.8g	57.2% 41.5g	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	NA	30% 22g	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	NA	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	65.8% 25g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	69.6% 39g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Cabbage	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	589% 5300μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.58mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.5% 1.98mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	319% 4.15mg	101% 1.3mg	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	256% 1025μg	54% 217μg	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	722% 650mg	422% 380mg	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	15% 2.25mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	708% 850μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Cabbage	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	233% 2325mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	52.8% 0.48mg	139% 1.25mg	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	325% 26mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	65.5% 275mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	76% 1.75mg	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	104% 725mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	273% 9275mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	64.6% 2389g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Chinese Cabbage vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Chinese Cabbage has 13.3 times more Vitamin A, 1.3 times more Vitamin B1, 4.3 times more Vitamin B2, 1.2 times more Vitamin B3, 3.2 times more Vitamin B6, 4.7 times more Vitamin B9, 1.7 times more Vitamin C and 18.2 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4.1 times more Vitamin E than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B5 per 300 kcal.
• Both Boiled and Drained Chinese Cabbage as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Chinese Cabbage vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Chinese Cabbage has 12.7 times more Calcium, 2.3 times more Iron, 1.8 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus, 2.6 times more Potassium, 1.2 times more Selenium, 4.6 times more Sodium, 1.8 times more Zinc and 1.5 times more Water than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.6 times more Copper than Boiled and Drained Chinese Cabbage.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Chinese Cabbage has 2.2 times more Fat, 30.8 times more Omega 3, 2.1 times more Fiber and 2.5 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Carbohydrate and 2 times more Sugars than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage and Cooked Ripe Red Tomatoes have similar amounts of Energy and Omega 6 per 300 kcal.
• Both Boiled and Drained Chinese Cabbage as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.