Comparing Nutrients in 100 grams Boiled Cabbage VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Cabbage	18%	2%	80%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Cabbage	Tomatoes	Recommended Dietary Allowance
Energy	0.79% 23kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.062% 0.06g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	0.47% 0.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	3% 3.9g	130g per day for Men 19-50 years
Sugars	3.85% 2.8g	3.63% 2.63g	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	1.6% 1.16g	1.9% 1.37g	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	% 1.62g	% 1.25g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	5% 1.9g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	1.57% 0.88g	56g per day for Men 19-50 years

Vitamins

	Boiled Cabbage	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	4.67% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.1% 0.061mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.55% 0.25mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.48% 0.17mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.56% 0.47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.5% 30μg	3.75% 15μg	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	41.7% 37.5mg	15.2% 13.7mg	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	0.93% 0.14mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	6.6% 7.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cabbage	Tomatoes	Recommended Dietary Allowance
Calcium	4.8% 48mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	6.56% 0.059mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	0.058% 2.3μg	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	2.13% 0.17mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	8.9% 0.21mg	4.96% 0.11mg	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	4.7% 33mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.55% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Cabbage vs Tomatoes:

• Boiled and Drained Cabbage has 1.6 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B5, 1.4 times more Vitamin B6, 2 times more Vitamin B9, 2.7 times more Vitamin C and 13.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 10.5 times more Vitamin A, 2.4 times more Vitamin B3 and 3.9 times more Vitamin E than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Cabbage vs Tomatoes:

• Boiled and Drained Cabbage has 4.8 times more Calcium, 1.4 times more Magnesium, 1.8 times more Manganese, 1.4 times more Phosphorus and more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.5 times more Copper and 1.6 times more Iron than Boiled and Drained Cabbage.
• Both Boiled and Drained Cabbage and Raw Ripe Red Tomatoes have similar amounts of Potassium, Zinc and Water per 100 g.
• Both Boiled and Drained Cabbage as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride in 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Cabbage has 1.4 times more Carbohydrate, 1.6 times more Fiber and 1.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Boiled and Drained Cabbage and Raw Ripe Red Tomatoes have similar amounts of Sugars and Fructose per 100 g.
• Both Boiled and Drained Cabbage as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.