Comparing Nutrients in 500 calories Frozen Kale VS Stewed Canned Tomatoes

Weight per 500 calories

• Frozen Kale: 1786g
• Stewed Canned Tomatoes: 1923g

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

Discover which food has more nutrients per 500 calories - Frozen Kale or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Frozen Kale	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.47% 8.2g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	131% 2.1g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	9.45% 1.6g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	92% 119g	130g per day for Men 19-50 years
Sugars	21% 15g	93% 67.7g	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	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	94% 35.7g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	85% 47.5g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	409% 3679μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	25% 0.33mg	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	76% 304μg	24% 96μg	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	780% 702mg	169% 152mg	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	68% 10mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4964% 5957μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	243% 2429mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	239% 2.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	208% 16.6mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	344% 7.9mg	49.3% 1.13mg	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	74% 518mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	175% 5946mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	29.2% 16μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	44% 1627g	47.6% 1760g	3700g per day for Men 19-50 years

Frozen Kale VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Kale or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Frozen Kale vs Stewed Canned Tomatoes:

• 500 calories of Frozen Kale have 21.3 times more Vitamin A, 3 times more Vitamin B2, 4.9 times more Vitamin B6, 3.2 times more Vitamin B9, 4.6 times more Vitamin C and 129.1 times more Vitamin K than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 2.4 times more Vitamin B5 and 1.6 times more Vitamin E than Frozen Kale, Unprepared.
• Both Frozen Kale and Stewed Canned Tomatoes provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• Both Frozen Kale, Unprepared as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Kale vs Stewed Canned Tomatoes:

• 500 calories of Frozen Kale have 3.7 times more Calcium, 1.4 times more Magnesium, 7 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Selenium than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 2.6 times more Copper, 1.5 times more Iron and 15.9 times more Sodium than Frozen Kale, Unprepared.
• Both Frozen Kale and Stewed Canned Tomatoes contain similar levels of Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Kale have 36.2 times more Omega 3, 1.9 times more Fiber and 2.7 times more Protein than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.4 times more Carbohydrate and 4.5 times more Sugars than Frozen Kale, Unprepared.
• Both Frozen Kale and Stewed Canned Tomatoes offer comparable quantities of Energy per 500 calories.
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Frozen Kale, Unprepared as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in 500 calories.