Comparing Nutrients in 300 calories Boiled Red Cabbage VS Tomatoes

Weight per 300 calories

• Boiled Red Cabbage: 1035g
• Tomatoes: 1667g

Boiled Red Cabbage has 1.6 times more energy per 100g than Tomatoes. It has very low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Cabbage	17%	2%	81%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Red Cabbage	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.16% 0.2g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	50% 65g	130g per day for Men 19-50 years
Sugars	47.4% 34.3g	60.5% 44g	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	17% 12.4g	31.5% 23g	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	% 14.7g	% 21g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 0g	g per day for Men 19-50 years
Fiber	70.8% 27g	52.6% 20g	38g per day for Men 19-50 years
Protein	28% 15.6g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Cabbage	Tomatoes	Recommended Dietary Allowance
Vitamin A	2.3% 20.7μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.95mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62% 248μg	62.5% 250μg	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	395% 356mg	254% 228mg	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	8.28% 1.24mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	410% 492μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Cabbage	Tomatoes	Recommended Dietary Allowance
Calcium	43.4% 434mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	85.3% 6.83mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	82.6% 1.9mg	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	48.8% 341mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	43.3% 23.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	25.4% 940g	42.6% 1575g	3700g per day for Men 19-50 years

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

• Boiled and Drained Red Cabbage has 2 times more Vitamin B2, 1.7 times more Vitamin B6, 1.6 times more Vitamin C and 3.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 33.8 times more Vitamin A, 2.5 times more Vitamin B3 and 7.3 times more Vitamin E than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Boiled and Drained Red Cabbage as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Red Cabbage has 2.6 times more Calcium, 1.5 times more Iron, 1.2 times more Manganese, more Selenium and 3.5 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Copper, 1.5 times more Potassium and 1.7 times more Water than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Raw Ripe Red Tomatoes have similar amounts of Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Red Cabbage has 5 times more Omega 3 and 1.3 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.6 times more Fat, 6.8 times more Omega 6, 1.3 times more Sugars and 1.8 times more Fructose than Boiled and Drained Red Cabbage.
• Both Boiled and Drained Red Cabbage and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled and Drained Red Cabbage as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.