Comparing Nutrients in 300 calories Cabbage VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Cabbage: 1200g
• Cooked Ripe Red Tomatoes: 1667g

Cabbage has 1.4 times more energy per 100g than Cooked Ripe Red Tomatoes. It has very low energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cabbage	18%	3%	79%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cabbage	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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	53.5% 69.6g	51.4% 67g	130g per day for Men 19-50 years
Sugars	53% 38.4g	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	24% 17.4g	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	% 20g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 0.96g	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	27.4% 15.4g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Cabbage	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.8mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.54mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.5mg	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	129% 516μg	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	488% 439mg	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	12% 1.8mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	760% 912μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cabbage	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	48% 480mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	25.3% 0.23mg	139% 1.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.3% 12μg	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	70.5% 5.64mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	83.5% 1.92mg	76% 1.75mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	60% 2040mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	30% 1106g	42.5% 1572g	3700g per day for Men 19-50 years

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

• Raw Cabbage has 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B9 and 19.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 6.7 times more Vitamin A, 3.2 times more Vitamin B3 and 5.2 times more Vitamin E than Raw Cabbage.
• Both Raw Cabbage and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B5, Vitamin B6 and Vitamin C per 300 kcal.
• Both Raw 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 Cabbage vs Cooked Ripe Red Tomatoes:

• Raw Cabbage has 2.6 times more Calcium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 5.5 times more Copper, 2 times more Iron, 1.5 times more Phosphorus, 1.8 times more Potassium, 2.3 times more Selenium and 1.4 times more Water than Raw Cabbage.
• Both Raw Cabbage and Cooked Ripe Red Tomatoes have similar amounts of Magnesium, Manganese, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Cabbage has 2.6 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.4 times more Omega 6 and 1.3 times more Fructose than Raw Cabbage.
• Both Raw Cabbage and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Raw Cabbage as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.