Comparing Nutrients in 300 calories Tomatoes VS Frozen Kale

Weight per 300 calories

• Tomatoes: 1667g
• Frozen Kale: 1071g

Frozen Kale, Unprepared has 1.6 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very low in comparison to other foods. Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Tomatoes	Frozen Kale	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	5.1% 4.93g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	1.98% 0.63g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	78.3% 1.25g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	5.67% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	40.2% 52.3g	130g per day for Men 19-50 years
Sugars	60.5% 44g	12.6% 9.1g	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	56.4% 21.4g	38g per day for Men 19-50 years
Protein	26% 14.7g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Frozen Kale	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	245% 2207μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	46.7% 7.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	74% 0.96mg	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	45.5% 182μg	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	468% 421mg	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	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	2979% 3574μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Frozen Kale	Recommended Dietary Allowance
Calcium	16.7% 167mg	146% 1457mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	54.8% 0.49mg	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	125% 9.96mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	206% 4.75mg	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	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	105% 3568mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	17.5% 9.64μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	10.7% 161mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	26.4% 976g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.3 times more Vitamin B3, 2.7 times more Vitamin B5, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.5 times more Vitamin E than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 3.2 times more Vitamin A, 3.8 times more Vitamin B2, 1.8 times more Vitamin C and 27.1 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Frozen Kale, Unprepared have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Frozen Kale:

• Raw Ripe Red Tomatoes have 2 times more Copper, 1.3 times more Phosphorus, 1.5 times more Zinc and 1.6 times more Water than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 8.7 times more Calcium, 2.2 times more Iron, 2.5 times more Manganese, more Selenium and 1.9 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Frozen Kale, Unprepared have similar amounts of Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 1.4 times more Omega 6, 1.2 times more Carbohydrate and 4.8 times more Sugars than Frozen Kale, Unprepared.
• While Frozen Kale, Unprepared contains 1.5 times more Fat, 25.1 times more Omega 3 and 1.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Frozen Kale, Unprepared have similar amounts of Energy and Fiber per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Frozen Kale, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.