Comparing Nutrients in 500 calories Kimchi VS Tomatoes

Weight per 500 calories

• Kimchi: 3333g
• Tomatoes: 2778g

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

Which food has more nutrients per 500 calories - Kimchi or Tomatoes?

Macros Ratio

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

Macro Nutrients

	Kimchi	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.7g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	6.98% 2.23g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	285% 4.57g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	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	61.5% 80g	83% 108g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	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	140% 53.3g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	65.5% 36.7g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Kimchi	Tomatoes	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.8% 0.33mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	538% 7mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	546% 7.1mg	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	433% 1733μg	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	0% 0mg	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	24.4% 3.67mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1211% 1453μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kimchi	Tomatoes	Recommended Dietary Allowance
Calcium	110% 1100mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	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	1042% 83.3mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	111% 467mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	NA	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	114% 800mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	148% 5033mg	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	1107% 16600mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	66.7% 7.33mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	85% 3143g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Kimchi vs Tomatoes:

• Cabbage Kimchi has 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.
• While Raw Ripe Red Tomatoes contain 7 times more Vitamin A, 3.1 times more Vitamin B1, more Vitamin C and 4.1 times more Vitamin E than Cabbage Kimchi.
• Both Cabbage Kimchi 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 Kimchi vs Tomatoes:

• Cabbage Kimchi has 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.
• While Raw Ripe Red Tomatoes contain 2 times more Copper and 1.3 times more Potassium than Cabbage Kimchi.
• Both Cabbage Kimchi and Raw Ripe Red Tomatoes have similar amounts of Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cabbage Kimchi has 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.
• While Raw Ripe Red Tomatoes contain 1.4 times more Carbohydrate and 2.1 times more Sugars than Cabbage Kimchi.
• Both Cabbage Kimchi and Raw Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Cabbage Kimchi as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.