Comparing Nutrients in 7 ounces Boiled Kale VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Kale	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	3.34% 0.57g	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	8.1% 10.5g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	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	1.15% 0.83g	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	% 1.07g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 0g	g per day for Men 19-50 years
Fiber	21% 7.94g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	10.4% 5.83g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	32% 290μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.75% 0.34mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	32.2% 129μg	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	39.2% 35.3mg	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	21.3% 3.2mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	692% 830μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	29.8% 298mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	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	21% 1.67mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	46.8% 1.08mg	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	12% 83.3mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.8% 178g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kale vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Kale has 6.1 times more Vitamin A, 1.8 times more Vitamin B1, 6.4 times more Vitamin B2, 1.3 times more Vitamin B5, 5 times more Vitamin B9, 2.9 times more Vitamin E and 149.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Vitamin B6 and 1.3 times more Vitamin C than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 per 7 oz.
• Both Boiled and Drained Kale 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 Boiled Kale vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Kale has 13.6 times more Calcium, 1.2 times more Iron, 2.8 times more Magnesium, 5.2 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Selenium, 1.5 times more Sodium and 1.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Potassium than Boiled and Drained Kale.
• Both Boiled and Drained Kale and Cooked Ripe Red Tomatoes have similar amounts of Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Kale has 2 times more Energy, 11 times more Fat, 185.5 times more Omega 3, 6.8 times more Omega 6, 1.3 times more Carbohydrate, 5.7 times more Fiber and 3.1 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.1 times more Sugars and 3.1 times more Fructose than Boiled and Drained Kale.
• Both Boiled and Drained Kale as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.