Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Cooked Frozen Kale with Salt

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cooked Frozen Kale with Salt	27%	25%	48%

Macro Nutrients

	Stewed Canned Tomatoes	Cooked Frozen Kale with Salt	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	9.63% 7g	3.3% 2.4g	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	5.15% 3.73g	1.15% 0.83g	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	% 3.23g	% 1.07g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 0.5g	g per day for Men 19-50 years
Fiber	5.22% 2g	12% 4.56g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cooked Frozen Kale with Salt	Recommended Dietary Allowance
Vitamin A	2% 18μg	32% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	6.75% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	9.6% 0.13mg	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	2.5% 9.92μg	32.2% 129μg	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	17.4% 15.7mg	39.2% 35.3mg	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	11% 1.65mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	692% 830μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cooked Frozen Kale with Salt	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	14.8% 0.13mg	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	33% 2.64mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	46.8% 1.08mg	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	5.67% 39.7mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cooked Frozen Kale with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Canned Tomatoes versus 7 oz of Cooked Frozen Kale with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Cooked Frozen Kale with Salt:

• 7 ounces of Stewed Canned Tomatoes have 1.6 times more Vitamin B3 than Cooked Frozen Kale with Salt.
• While 7 oz of Boiled Frozen Kale, drained with Salt contain 16.2 times more Vitamin A, 1.4 times more Vitamin B1, 4 times more Vitamin B2, 1.5 times more Vitamin B5, 3.7 times more Vitamin B6, 13 times more Vitamin B9, 2.3 times more Vitamin C, 1.9 times more Vitamin E and 174.4 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled Frozen Kale, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Cooked Frozen Kale with Salt:

• 7 ounces of Stewed Canned Tomatoes have 1.7 times more Copper, 1.6 times more Iron and 1.4 times more Potassium than Cooked Frozen Kale with Salt.
• While 7 oz of Boiled Frozen Kale, drained with Salt contain 4.4 times more Calcium, 2.1 times more Magnesium, 9.2 times more Manganese, 2.1 times more Phosphorus and 1.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cooked Frozen Kale with Salt contain similar levels of Sodium and Water per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled Frozen Kale, drained with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have 2.9 times more Sugars and 4.5 times more Fructose than Cooked Frozen Kale with Salt.
• While 7 oz of Boiled Frozen Kale, drained with Salt contain 112 times more Omega 3, 2.3 times more Fiber and 3.2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cooked Frozen Kale with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled Frozen Kale, drained with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.