Comparing Nutrients in 300 calories Cabbage VS Tomatoes in Juice with Salt

Weight per 300 calories

• Cabbage: 1200g
• Tomatoes in Juice with Salt: 1875g

Cabbage has 1.6 times more energy per 100g than Tomatoes in Juice with Salt. It has very low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 300 calories - Cabbage or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cabbage	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	50% 65g	130g per day for Men 19-50 years
Sugars	53% 38.4g	66% 48g	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	24% 17.4g	34% 24.6g	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	% 20g	% 23.3g	g per day for Men 19-50 years
Sucrose	% 0.96g	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	94% 35.6g	38g per day for Men 19-50 years
Protein	27.4% 15.4g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	898% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.8mg	83.4% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.54mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.5mg	160% 2.1mg	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	129% 516μg	37.5% 150μg	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	488% 439mg	263% 236mg	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	12% 1.8mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	760% 912μg	40.6% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	48% 480mg	62% 619mg	1000mg per day for Men 19-50 years
Copper	25.3% 0.23mg	108% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	0.3% 12μg	2.4% 96μg	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	70.5% 5.64mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	83.5% 1.92mg	55.4% 1.28mg	2.3mg per day for Men 19-50 years
Molybdenum	185% 83.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	44.6% 312mg	45.5% 319mg	700mg per day for Men 19-50 years
Potassium	60% 2040mg	105% 3581mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	144% 2156mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	30% 1106g	48% 1777g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cabbage vs Tomatoes in Juice with Salt:

• Raw Cabbage has 3.4 times more Vitamin B9, 1.9 times more Vitamin C and 18.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6.3 times more Vitamin A, 14.7 times more Vitamin B1, 2.1 times more Vitamin B2, 4.8 times more Vitamin B3, 1.4 times more Vitamin B6 and 6.1 times more Vitamin E than Raw Cabbage.
• Both Raw Cabbage and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B5 per 300 kcal.
• Both Raw Cabbage as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cabbage vs Tomatoes in Juice with Salt:

• Raw Cabbage has 1.5 times more Manganese than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.3 times more Calcium, 4.3 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 1.8 times more Potassium, 3.6 times more Selenium, 10 times more Sodium and 1.6 times more Water than Raw Cabbage.
• Both Raw Cabbage and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Phosphorus and Zinc per 300 kcal.
• Both Raw Cabbage as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.9 times more Fat, more Omega 3, 8.9 times more Omega 6 and 1.4 times more Fructose than Raw Cabbage.
• Both Raw Cabbage and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Raw Cabbage as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.