Comparing Nutrients in 300 calories Boiled Kale VS Tomatoes

Weight per 300 calories

• Boiled Kale: 833g
• Tomatoes: 1667g

Boiled Kale has 2 times more energy per 100g than Tomatoes. It has 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 Kale or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Kale	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	193% 3.1g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	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	34% 44g	50% 65g	130g per day for Men 19-50 years
Sugars	14% 10g	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	4.83% 3.5g	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	% 4.5g	% 21g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 0g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	52.6% 20g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Tomatoes	Recommended Dietary Allowance
Vitamin A	135% 1217μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.8% 0.53mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.7% 1.17mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.4% 0.53mg	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	135% 542μg	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	165% 148mg	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	89.4% 13.4mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2906% 3488μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Tomatoes	Recommended Dietary Allowance
Calcium	125% 1250mg	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	87.5% 7mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	49.6% 208mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	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	50% 350mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8.9% 133mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	20.2% 749g	42.6% 1575g	3700g per day for Men 19-50 years

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

• Boiled and Drained Kale has 1.7 times more Vitamin A, 3.7 times more Vitamin B2, 2.2 times more Vitamin B9, 1.5 times more Vitamin E and 26.5 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.6 times more Vitamin B3, 2.5 times more Vitamin B6 and 1.5 times more Vitamin C than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
• Both Boiled and Drained Kale 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 Kale vs Tomatoes:

• Boiled and Drained Kale has 7.5 times more Calcium, 1.6 times more Iron, 2.4 times more Manganese, more Selenium and 1.6 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Copper, 3.3 times more Potassium, 1.3 times more Zinc and 2.1 times more Water than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Raw Ripe Red Tomatoes have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Kale has 3 times more Fat, 3.1 times more Saturated Fat, 61.8 times more Omega 3, 1.8 times more Omega 6, 1.7 times more Fiber and 1.7 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Carbohydrate, 4.3 times more Sugars and 6.5 times more Fructose than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Raw Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Kale as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.