Comparing Nutrients in 500 calories Tomatoes VS Chinese Cabbage

Weight per 500 calories

• Tomatoes: 2778g
• Chinese Cabbage: 3846g

Tomatoes have 1.4 times more energy per 100g than Chinese Cabbage. It has very low energy density when compared to other foods. Raw Chinese Cabbage having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Chinese Cabbage	36%	11%	53%

Macro Nutrients

	Tomatoes	Chinese Cabbage	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	7.93% 7.7g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	3.25% 1.04g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	132% 2.1g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	9.5% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	64.5% 84g	130g per day for Men 19-50 years
Sugars	101% 73g	62.6% 45.4g	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	52.5% 38g	NA	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	% 34.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	101% 38.5g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	103% 57.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Chinese Cabbage	Recommended Dietary Allowance
Vitamin A	130% 1167μg	953% 8577μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	207% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	120% 19.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	67.7% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	574% 7.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	635% 2538μg	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	423% 381mg	1923% 1731mg	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	100% 15mg	23% 3.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	1458% 1750μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Chinese Cabbage	Recommended Dietary Allowance
Calcium	27.8% 278mg	404% 4038mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	89.7% 0.81mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	94% 7.5mg	385% 30.8mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	174% 731mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	266% 6.1mg	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	95% 667mg	203% 1423mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	285% 9692mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	35% 19.2μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	167% 2500mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	71% 2626g	99% 3666g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 4.3 times more Vitamin E than Raw Chinese Cabbage.
• While Raw Chinese Cabbage contains 7.4 times more Vitamin A, 1.5 times more Vitamin B1, 5.1 times more Vitamin B2, 1.4 times more Vitamin B5, 3.4 times more Vitamin B6, 6.1 times more Vitamin B9, 4.5 times more Vitamin C and 8 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Chinese Cabbage have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Chinese Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Chinese Cabbage:

• Raw Ripe Red Tomatoes have 2 times more Copper than Raw Chinese Cabbage.
• While Raw Chinese Cabbage contains 14.5 times more Calcium, 4.1 times more Iron, 2.4 times more Magnesium, 1.9 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium, more Selenium, 18 times more Sodium, 1.5 times more Zinc and 1.4 times more Water than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 1.4 times more Omega 6, 1.3 times more Carbohydrate and 1.6 times more Sugars than Raw Chinese Cabbage.
• While Raw Chinese Cabbage contains 1.4 times more Fat, 25.4 times more Omega 3 and 2.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Chinese Cabbage have similar amounts of Energy and Fiber per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Chinese Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.