Comparing Nutrients in 100 calories Kale VS Tomatoes in Juice with Salt

Weight per 100 calories

• Kale: 286g
• Tomatoes in Juice with Salt: 625g

Kale has 2.2 times more energy per 100g than Tomatoes in Juice with Salt. It has low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 100 calories - Kale or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Kale	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.26g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	67.5% 1.08g	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	3.57% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.7% 12.6g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	3.9% 2.83g	22% 16g	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% 1.17g	11.3% 8.2g	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	% 1.14g	% 7.75g	g per day for Men 19-50 years
Sucrose	% 0.51g	% 0g	g per day for Men 19-50 years
Fiber	31% 11.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	15% 8.34g	8.8% 4.94g	56g per day for Men 19-50 years

Vitamins

	Kale	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	76.5% 689μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	53.4% 0.69mg	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	44.3% 177μg	12.5% 50μg	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	297% 267mg	87.5% 78.8mg	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	12.6% 1.9mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	928% 1113μg	13.5% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	72.6% 726mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	36% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	57% 4.57mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	18.5% 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	22.4% 157mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	29.2% 994mg	35% 1194mg	3400mg per day for Men 19-50 years
Selenium	4.68% 2.57μg	7.95% 4.38μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	6.92% 256g	16% 592g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Kale vs Tomatoes in Juice with Salt:

• Raw Kale has 5.5 times more Vitamin A, 2.9 times more Vitamin B2, 1.4 times more Vitamin B5, 3.5 times more Vitamin B9, 3.4 times more Vitamin C and 68.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 11.1 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B6 and 2 times more Vitamin E than Raw Kale.
• Both Raw Kale as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Kale vs Tomatoes in Juice with Salt:

• Raw Kale has 3.5 times more Calcium, 1.3 times more Iron, 1.5 times more Magnesium, 6.2 times more Manganese, 1.5 times more Phosphorus and 1.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.1 times more Copper, 1.7 times more Selenium, 4.7 times more Sodium and 2.3 times more Water than Raw Kale.
• Both Raw Kale and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Kale has 2.7 times more Fat, 2.4 times more Saturated Fat, 43.2 times more Omega 3, 1.4 times more Omega 6 and 1.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.7 times more Carbohydrate, 5.6 times more Sugars and 7 times more Fructose than Raw Kale.
• Both Raw Kale and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy and Fiber per 100 kcal.
• Both Raw Kale as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.