Comparing Nutrients in 100 grams Kale VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Tomatoes	17%	9%	74%

Macro Nutrients

	Kale	Tomatoes	Recommended Dietary Allowance
Energy	1.2% 35kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	3.4% 4.4g	3% 3.9g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	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	0.57% 0.41g	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	% 0.4g	% 1.25g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 0g	g per day for Men 19-50 years
Fiber	10.8% 4.1g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	5.2% 2.92g	1.57% 0.88g	56g per day for Men 19-50 years

Vitamins

	Kale	Tomatoes	Recommended Dietary Allowance
Vitamin A	26.8% 241μg	4.67% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.4% 0.11mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.38% 1.18mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	15.5% 62μg	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	104% 93mg	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	4.4% 0.66mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	325% 390μg	6.6% 7.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Tomatoes	Recommended Dietary Allowance
Calcium	25.4% 254mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	5.9% 0.053mg	6.56% 0.059mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	20% 1.6mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	7.86% 33mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	7.86% 55mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	10.2% 348mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.53% 53mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	3.55% 0.39mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.42% 89.6g	2.55% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Kale vs Tomatoes:

• Raw Kale has 5.7 times more Vitamin A, 3.1 times more Vitamin B1, 18.3 times more Vitamin B2, 2 times more Vitamin B3, 4.2 times more Vitamin B5, 1.8 times more Vitamin B6, 4.1 times more Vitamin B9, 6.8 times more Vitamin C, 1.2 times more Vitamin E and 49.3 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Kale 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 Kale vs Tomatoes:

• Raw Kale has 25.4 times more Calcium, 5.9 times more Iron, 3 times more Magnesium, 8.1 times more Manganese, 2.3 times more Phosphorus, 1.5 times more Potassium, more Selenium, 10.6 times more Sodium and 2.3 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Kale and Raw Ripe Red Tomatoes have similar amounts of Copper and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Kale has 1.9 times more Energy, 7.5 times more Fat, 126 times more Omega 3, 3.6 times more Omega 6, 3.4 times more Fiber and 3.3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.7 times more Sugars and 3.3 times more Fructose than Raw Kale.
• Both Raw Kale and Raw Ripe Red Tomatoes have similar amounts of Carbohydrate per 100 g.
• Both Raw Kale as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.