Comparing Nutrients in 7 ounces Tomatoes VS Cabbage

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cabbage	18%	3%	79%

Macro Nutrients

	Tomatoes	Cabbage	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.7% 49.6kcal	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	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.2% 0.034g	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	8.85% 11.5g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	8.76% 6.35g	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	3.97% 2.88g	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	% 3.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.16g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	13% 4.96g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cabbage	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	19% 0.25mg	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	21.3% 85.3μg	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	80.7% 72.6mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	126% 151μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cabbage	Recommended Dietary Allowance
Calcium	2% 20mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	4.2% 0.038mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	0.05% 2μg	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	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	14% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	30.6% 13.8μg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.25% 0.36mg	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 Cabbage:

• Raw Ripe Red Tomatoes have 8.4 times more Vitamin A, 2.5 times more Vitamin B3 and 3.6 times more Vitamin E than Raw Cabbage.
• While Raw Cabbage contains 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 2.4 times more Vitamin B5, 1.6 times more Vitamin B6, 2.9 times more Vitamin B9, 2.7 times more Vitamin C and 9.6 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Cabbage:

• Raw Ripe Red Tomatoes have 3.1 times more Copper and 1.4 times more Potassium than Raw Cabbage.
• While Raw Cabbage contains 4 times more Calcium, 1.7 times more Iron, 1.4 times more Manganese and 3.6 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Cabbage have similar amounts of Magnesium, Phosphorus, Zinc and Water per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Cabbage have insufficient amounts of Fluoride and Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Cabbage contains 1.5 times more Carbohydrate, 2.1 times more Fiber and 1.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Cabbage have similar amounts of Sugars and Fructose per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Cabbage have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.