Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS Boiled Red Cabbage

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Red Cabbage	17%	2%	81%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Red Cabbage	Recommended Dietary Allowance
Energy	0.62% 18kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	0.11% 0.019g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4g	5.34% 6.94g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	4.58% 3.32g	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	1.8% 1.3g	1.66% 1.2g	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	% 1.18g	% 1.42g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.71g	g per day for Men 19-50 years
Fiber	1.84% 0.7g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Red Cabbage	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	3.08% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	17.3% 0.23mg	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	3.25% 13μg	6% 24μg	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	25.3% 23mg	38.2% 34.4mg	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	3.73% 0.56mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Red Cabbage	Recommended Dietary Allowance
Calcium	1.1% 11mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	6% 0.054mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	8.5% 0.68mg	8.25% 0.66mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	9.7% 0.22mg	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% 28mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.46% 91g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 12 times more Vitamin A, 1.4 times more Vitamin B3 and 4.7 times more Vitamin E than Boiled and Drained Red Cabbage.
• While Boiled and Drained Red Cabbage contains 2 times more Vitamin B1, 2.7 times more Vitamin B2, 2.8 times more Vitamin B6, 1.8 times more Vitamin B9, 1.5 times more Vitamin C and 17 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Red Cabbage have similar amounts of Vitamin B5 per 100 g.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Red Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Ripe Red Tomatoes vs Boiled Red Cabbage:

• Cooked Ripe Red Tomatoes have 1.4 times more Copper than Boiled and Drained Red Cabbage.
• While Boiled and Drained Red Cabbage contains 3.8 times more Calcium, 1.9 times more Magnesium, 2.1 times more Manganese, 4.6 times more Selenium, 2.5 times more Sodium and 1.8 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Red Cabbage have similar amounts of Iron, Phosphorus, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Red Cabbage contains 1.6 times more Energy, 12 times more Omega 3, 1.7 times more Carbohydrate, 1.3 times more Sugars, 3.7 times more Fiber and 1.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Red Cabbage have similar amounts of Fructose per 100 g.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Red Cabbage have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.