Comparing Nutrients in 300 calories Tomatoes VS Kimchi

Weight per 300 calories

• Tomatoes: 1667g
• Kimchi: 2000g

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

Which food has more nutrients per 300 calories - Tomatoes or Kimchi?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Kimchi	24%	24%	52%

Macro Nutrients

	Tomatoes	Kimchi	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	171% 2.74g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	12.2% 2.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	37% 48g	130g per day for Men 19-50 years
Sugars	60.5% 44g	29.2% 21g	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	31.5% 23g	NA	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	84.2% 32g	38g per day for Men 19-50 years
Protein	26% 14.7g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Kimchi	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	323% 4.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	138% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	328% 4.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	260% 1040μg	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	254% 228mg	0% 0mg	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	60% 9mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	727% 872μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Kimchi	Recommended Dietary Allowance
Calcium	16.7% 167mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	53.3% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	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	56.3% 4.5mg	625% 50mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	NA	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	57% 400mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	89% 3020mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	664% 9960mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	51% 1886g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs Kimchi:

• Raw Ripe Red Tomatoes have 7 times more Vitamin A, 3.1 times more Vitamin B1, more Vitamin C and 4.1 times more Vitamin E than Cabbage Kimchi.
• While Cabbage Kimchi contains 13.3 times more Vitamin B2, 2.2 times more Vitamin B3, 3.2 times more Vitamin B6, 4.2 times more Vitamin B9 and 6.6 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cabbage Kimchi have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Kimchi:

• Raw Ripe Red Tomatoes have 2 times more Copper and 1.3 times more Potassium than Cabbage Kimchi.
• While Cabbage Kimchi contains 4 times more Calcium, 11.1 times more Iron, 1.5 times more Magnesium, more Selenium, 119.5 times more Sodium and 1.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cabbage Kimchi have similar amounts of Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 1.4 times more Carbohydrate and 2.1 times more Sugars than Cabbage Kimchi.
• While Cabbage Kimchi contains 3 times more Fat, 2.9 times more Saturated Fat, 54.8 times more Omega 3, 1.6 times more Omega 6, 1.6 times more Fiber and 1.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cabbage Kimchi have similar amounts of Energy per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Cabbage Kimchi have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.