Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Boiled Cabbage

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Cabbage	18%	2%	80%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Cabbage	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.088% 0.085g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.075% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	6% 7.8g	130g per day for Men 19-50 years
Sugars	6.9% 5g	5.45% 3.95g	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	3.68% 2.66g	2.27% 1.64g	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	% 2.3g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 0g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Cabbage	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	2.2% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	12.2% 0.16mg	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	1.77% 7.1μg	10.6% 42.5μg	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	12.4% 11mg	59% 53mg	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	7.84% 1.18mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	128% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Cabbage	Recommended Dietary Allowance
Calcium	4.8% 48mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.035% 1.4μg	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	23.6% 1.9mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	12.6% 0.29mg	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	4.05% 28.3mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Boiled Cabbage per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Boiled Cabbage to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Boiled Cabbage:

• 5 ounces of Stewed Canned Tomatoes have 2.9 times more Vitamin B3 and 5.9 times more Vitamin E than Boiled Cabbage.
• While 5 oz of Boiled and Drained Cabbage contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B5, 6.6 times more Vitamin B6, 6 times more Vitamin B9, 4.7 times more Vitamin C and 45.3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Cabbage provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Boiled Cabbage have insufficient amounts of Vitamin B3 and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Cabbage have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Boiled Cabbage:

• 5 ounces of Stewed Canned Tomatoes have 6.6 times more Copper, 7.8 times more Iron and 27.6 times more Sodium than Boiled Cabbage.
• While 5 oz of Boiled and Drained Cabbage contain 1.4 times more Calcium, 3.5 times more Manganese and 1.7 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Cabbage contain similar levels of Magnesium, Potassium and Water per five ounces.
• 5 ounces of Boiled Cabbage lack sufficient amounts of Copper
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Cabbage lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 1.3 times more Sugars and 1.6 times more Fructose than Boiled Cabbage.
• While 5 oz of Boiled and Drained Cabbage contain 1.9 times more Fiber and 1.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Cabbage offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Cabbage provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.