Comparing Nutrients in 500 calories Boiled Chinese Cabbage VS Tomatoes

Weight per 500 calories

• Boiled Chinese Cabbage: 4167g
• Tomatoes: 2778g

Raw Ripe Red Tomatoes have 1.5 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?

Macros Ratio

	Protein	Fat	Carbs
Boiled Chinese Cabbage	42%	10%	48%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Chinese Cabbage	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.88g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	13% 2.22g	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% 108g	130g per day for Men 19-50 years
Sugars	47.7% 34.6g	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	110% 41.7g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	116% 65g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Chinese Cabbage	Tomatoes	Recommended Dietary Allowance
Vitamin A	981% 8833μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.33mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.63mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 18mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	532% 6.9mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	427% 1708μg	104% 417μg	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	423% 381mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1181% 1417μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chinese Cabbage	Tomatoes	Recommended Dietary Allowance
Calcium	388% 3875mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	109% 458mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	261% 6mg	138% 3.17mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	455% 15458mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	94% 1417mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	108% 3981g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Chinese Cabbage vs Tomatoes:

• Boiled and Drained Chinese Cabbage has 7.6 times more Vitamin A, 1.3 times more Vitamin B1, 5 times more Vitamin B2, 1.3 times more Vitamin B5, 3.1 times more Vitamin B6, 4.1 times more Vitamin B9, 2.8 times more Vitamin C and 6.5 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4 times more Vitamin E than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 per 500 kcal.
• Both Boiled and Drained Chinese Cabbage as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Chinese Cabbage vs Tomatoes:

• Boiled and Drained Chinese Cabbage has 14 times more Calcium, 5.8 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 1.8 times more Phosphorus, 2.3 times more Potassium, more Selenium, 10.2 times more Sodium, 1.5 times more Zinc and 1.5 times more Water than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.1 times more Copper than Boiled and Drained Chinese Cabbage.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Chinese Cabbage has 20.5 times more Omega 3, 1.3 times more Fiber and 2.7 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Omega 6, 1.5 times more Carbohydrate and 2.1 times more Sugars than Boiled and Drained Chinese Cabbage.
• Both Boiled and Drained Chinese Cabbage and Raw Ripe Red Tomatoes have similar amounts of Energy and Fat per 500 kcal.
• Both Boiled and Drained Chinese Cabbage as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.