Comparing Nutrients in 500 calories Boiled Chinese Cabbage VS Tomatoes in Juice with Salt

Weight per 500 calories

• Boiled Chinese Cabbage: 4167g
• Tomatoes in Juice with Salt: 3125g

Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.3 times more energy per unit of mass than Boiled and Drained Chinese Cabbage, which is very low in comparison to other foods. Boiled Chinese Cabbage having very low energy density.

Which food has more nutrients per 500 calories - Boiled Chinese Cabbage or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Cabbage	42%	10%	48%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Chinese Cabbage	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.88g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	83.4% 108g	130g per day for Men 19-50 years
Sugars	47.7% 34.6g	110% 79.7g	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	NA	56.5% 41g	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	NA	% 38.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	110% 41.7g	156% 59.4g	38g per day for Men 19-50 years
Protein	116% 65g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Cabbage	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	981% 8833μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.33mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.63mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 18mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	532% 6.9mg	267% 3.47mg	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	427% 1708μg	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	1204% 1083mg	438% 394mg	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	25% 3.75mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1181% 1417μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Cabbage	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	388% 3875mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	542% 43.3mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	109% 458mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	261% 6mg	92% 2.13mg	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	173% 1208mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	455% 15458mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	94% 1417mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	108% 3981g	80% 2961g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Chinese Cabbage vs Tomatoes in Juice with Salt:

• Boiled and Drained Chinese Cabbage has 14.1 times more Vitamin A, 1.5 times more Vitamin B2, 2 times more Vitamin B6, 6.8 times more Vitamin B9, 2.8 times more Vitamin C and 17.4 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 13.5 times more Vitamin B1 and 4.9 times more Vitamin E than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Boiled and Drained Chinese Cabbage as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Chinese Cabbage vs Tomatoes in Juice with Salt:

• Boiled and Drained Chinese Cabbage has 3.8 times more Calcium, 2.4 times more Iron, 1.5 times more Magnesium, 2.8 times more Manganese, 2.3 times more Phosphorus, 2.6 times more Potassium, 1.9 times more Zinc and 1.3 times more Water than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.1 times more Copper, 1.3 times more Selenium and 2.5 times more Sodium than Boiled and Drained Chinese Cabbage.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Chinese Cabbage has 13.7 times more Omega 3 and 2.6 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.3 times more Omega 6, 1.5 times more Carbohydrate, 2.3 times more Sugars and 1.4 times more Fiber than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy and Fat per 500 kcal.
• Both Boiled and Drained Chinese Cabbage as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.