Comparing Nutrients in 7 ounces Tomatoes VS Salted Mustard Cabbage

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Salted Mustard Cabbage	16%	3%	81%

Macro Nutrients

	Tomatoes	Salted Mustard Cabbage	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	8.6% 11g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	3.83% 2.78g	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	3.75% 2.7g	NA	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	16% 6.15g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Salted Mustard Cabbage	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	11% 97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	8.93% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	35.7% 143μg	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	30.2% 27mg	0% 0mg	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	7.14% 1.07mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	191% 229μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Salted Mustard Cabbage	Recommended Dietary Allowance
Calcium	2% 20mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	19% 0.43mg	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	6.8% 47.6mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	95% 1423mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.94% 183g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Salted Mustard Cabbage:

• Raw Ripe Red Tomatoes have more Vitamin C and 27 times more Vitamin E than Salted Mustard Cabbage.
• While Salted Mustard Cabbage contains 4.7 times more Vitamin B2, 2.1 times more Vitamin B5, 3.8 times more Vitamin B6, 4.8 times more Vitamin B9 and 14.6 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Salted Mustard Cabbage have similar amounts of Vitamin A, Vitamin B1 and Vitamin B3 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Salted Mustard Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Salted Mustard Cabbage:

• Raw Ripe Red Tomatoes have 1.7 times more Copper than Salted Mustard Cabbage.
• While Salted Mustard Cabbage contains 6.7 times more Calcium, 2.6 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, more Selenium, 143.4 times more Sodium and 1.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Salted Mustard Cabbage have similar amounts of Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 1.9 times more Sugars than Salted Mustard Cabbage.
• While Salted Mustard Cabbage contains 8.7 times more Omega 3, 1.4 times more Carbohydrate, 2.6 times more Fiber and 1.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Salted Mustard Cabbage have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.