Comparing Nutrients in 7 ounces Napa Cabbage VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Napa Cabbage	25%	9%	66%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Napa Cabbage	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.93% 6.4g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	6.8% 4.94g	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	3.6% 2.6g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Napa Cabbage	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	12% 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	39% 157μg	6.45% 25.8μg	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	59.5% 53.6mg	50.3% 45.2mg	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	1.6% 0.24mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71% 85μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Napa Cabbage	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	15.3% 153mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	16.5% 0.15mg	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	7.7% 0.62mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	9.06% 0.21mg	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	8.22% 57.5mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	5.06% 187g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Napa Cabbage vs Cooked Ripe Red Tomatoes:

• Raw Chinese Napa Cabbage has 2.3 times more Vitamin B2, 2.9 times more Vitamin B6, 6.1 times more Vitamin B9 and 15.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Vitamin A, 1.3 times more Vitamin B3 and 4.7 times more Vitamin E than Raw Chinese Napa Cabbage.
• Both Raw Chinese Napa Cabbage and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per 7 oz.
• Both Raw Chinese Napa Cabbage as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Napa Cabbage vs Cooked Ripe Red Tomatoes:

• Raw Chinese Napa Cabbage has 7 times more Calcium, 1.4 times more Magnesium, 1.8 times more Manganese and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.1 times more Copper and 2.2 times more Iron than Raw Chinese Napa Cabbage.
• Both Raw Chinese Napa Cabbage and Cooked Ripe Red Tomatoes have similar amounts of Phosphorus, Potassium, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Chinese Napa Cabbage has 28.5 times more Omega 3, 1.7 times more Fiber and 1.3 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Sugars than Raw Chinese Napa Cabbage.
• Both Raw Chinese Napa Cabbage and Cooked Ripe Red Tomatoes have similar amounts of Carbohydrate per 7 oz.
• Both Raw Chinese Napa Cabbage as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.