Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Cabbage

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Cabbage: 1200g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cabbage	18%	3%	79%

Macro Nutrients

	Stewed Canned Tomatoes	Cabbage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	56% 40.6g	53% 38.4g	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	30% 21.7g	24% 17.4g	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	% 19g	% 20g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 0.96g	g per day for Men 19-50 years
Fiber	30.4% 11.5g	79% 30g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	27.4% 15.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cabbage	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	51% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	114% 1.5mg	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	14.4% 57.7μg	129% 516μg	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	101% 91mg	488% 439mg	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	64% 9.58mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	760% 912μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cabbage	Recommended Dietary Allowance
Calcium	39.2% 392mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	25.3% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.3% 12μg	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	192% 15.3mg	70.5% 5.64mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	83.5% 1.92mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	185% 83.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33% 231mg	44.6% 312mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	60% 2040mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	6.55% 3.6μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	14.4% 216mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	19.6% 2.16mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	30% 1106g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Stewed Canned Tomatoes vs Cabbage:

• Stewed Canned Ripe Red Tomatoes have 1.7 times more Vitamin A, 2.9 times more Vitamin B3 and 5.3 times more Vitamin E than Raw Cabbage.
• While Raw Cabbage contains 1.4 times more Vitamin B1, 1.9 times more Vitamin B5, 7.6 times more Vitamin B6, 8.9 times more Vitamin B9, 4.8 times more Vitamin C and 32.9 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Raw Cabbage have similar amounts of Vitamin B2 per 300 kcal.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Stewed Canned Tomatoes vs Cabbage:

• Stewed Canned Ripe Red Tomatoes have 5.7 times more Copper, 2.7 times more Iron, 1.9 times more Selenium and 11.8 times more Sodium than Raw Cabbage.
• While Raw Cabbage contains 2.8 times more Manganese and 1.4 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Raw Cabbage have similar amounts of Calcium, Magnesium, Potassium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Stewed Canned Ripe Red Tomatoes have 4.2 times more Omega 6 and 1.2 times more Fructose than Raw Cabbage.
• While Raw Cabbage contains 2.6 times more Fiber and 1.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Raw Cabbage have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Cabbage have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.