Comparing Nutrients in 500 calories Red Cabbage VS Tomatoes

Weight per 500 calories

• Red Cabbage: 1613g
• Tomatoes: 2778g

Red Cabbage has 1.7 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Red Cabbage	16%	4%	80%
Tomatoes	17%	9%	74%

Macro Nutrients

	Red Cabbage	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.6g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	45.4% 0.73g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	3.23% 0.55g	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	91% 119g	83% 108g	130g per day for Men 19-50 years
Sugars	85.2% 61.8g	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	33% 24g	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	% 28g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 9.68g	% 0g	g per day for Men 19-50 years
Fiber	89% 34g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	41% 23g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Red Cabbage	Tomatoes	Recommended Dietary Allowance
Vitamin A	100% 903μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.6% 1.1mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.74mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	259% 3.37mg	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	72.6% 290μg	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	1022% 919mg	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	12% 1.77mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	513% 616μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Cabbage	Tomatoes	Recommended Dietary Allowance
Calcium	72.6% 726mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	30.5% 0.27mg	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	161% 13mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	138% 3.17mg	2.3mg per day for Men 19-50 years
Molybdenum	215% 97μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	69% 484mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	115% 3919mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	17.6% 9.68μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	29% 435mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	32.3% 3.55mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	39.4% 1458g	71% 2626g	3700g per day for Men 19-50 years

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

• Raw Red Cabbage has 2.1 times more Vitamin B2, 1.5 times more Vitamin B6, 2.4 times more Vitamin C and 2.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Vitamin A, 2.4 times more Vitamin B3, 1.4 times more Vitamin B9 and 8.5 times more Vitamin E than Raw Red Cabbage.
• Both Raw Red Cabbage and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Raw Red 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 Red Cabbage vs Tomatoes:

• Raw Red Cabbage has 2.6 times more Calcium, 1.7 times more Iron, 1.2 times more Manganese, more Selenium and 3.1 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 6 times more Copper, 1.4 times more Phosphorus, 1.7 times more Potassium, 1.3 times more Zinc and 1.8 times more Water than Raw Red Cabbage.
• Both Raw Red Cabbage and Raw Ripe Red Tomatoes have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Red Cabbage has 8.7 times more Omega 3 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Fat, 4.1 times more Omega 6 and 1.6 times more Fructose than Raw Red Cabbage.
• Both Raw Red Cabbage and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Raw Red Cabbage as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.