Comparing Nutrients in 5 ounces Frozen Kale VS 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	1.37% 39.7kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.32% 6.9g	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	6.9% 5g	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	3.68% 2.66g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	32.4% 292μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.47% 0.074mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	1.85% 0.024mg	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	6.02% 24μg	1.77% 7.1μg	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	62% 55.7mg	12.4% 11mg	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	5.4% 0.81mg	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	394% 473μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	19.3% 193mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	17.6% 0.16mg	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	16.5% 1.3mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	3.64% 0.084mg	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	5.87% 41mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Kale vs Stewed Canned Tomatoes:

• Frozen Kale, Unprepared has 22.9 times more Vitamin A, 1.2 times more Vitamin B1, 3.2 times more Vitamin B2, 5.3 times more Vitamin B6, 3.4 times more Vitamin B9, 5 times more Vitamin C and 139 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.2 times more Vitamin B5 and 1.5 times more Vitamin E than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B3 per 5 oz.
• Both Frozen Kale, Unprepared as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Kale vs Stewed Canned Tomatoes:

• Frozen Kale, Unprepared has 4 times more Calcium, 1.5 times more Magnesium, 7.5 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Selenium than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.4 times more Copper, 1.4 times more Iron and 14.7 times more Sodium than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared and Stewed Canned Ripe Red Tomatoes have similar amounts of Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Kale, Unprepared has 39 times more Omega 3, 2 times more Fiber and 2.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.3 times more Carbohydrate and 4.1 times more Sugars than Frozen Kale, Unprepared.
• Both Frozen Kale, Unprepared as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.