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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Kale	27%	25%	48%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Kale	Recommended Dietary Allowance
Energy	0.62% 18kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	1.7% 0.29g	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	4.08% 5.3g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	1.67% 1.2g	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	0.58% 0.42g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.25g	g per day for Men 19-50 years
Fiber	1.84% 0.7g	10.5% 4g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	5.25% 2.94g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Kale	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	16.2% 146μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	4.85% 0.063mg	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	16.3% 65μg	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	19.8% 18mg	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	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	349% 419μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Kale	Recommended Dietary Allowance
Calcium	1.1% 11mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	7.44% 0.067mg	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	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	23.6% 0.54mg	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	6% 42mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	4.24% 144mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.43% 90g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 1.3 times more Vitamin B6 and 1.3 times more Vitamin C than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 6.1 times more Vitamin A, 1.8 times more Vitamin B1, 6.4 times more Vitamin B2, 1.3 times more Vitamin B5, 5 times more Vitamin B9, 2.9 times more Vitamin E and 149.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Kale have similar amounts of Vitamin B3 per 100 g.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Cooked Ripe Red Tomatoes have 1.5 times more Potassium than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 13.6 times more Calcium, 2.8 times more Magnesium, 5.2 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Selenium, 1.5 times more Sodium and 1.9 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Kale have similar amounts of Copper, Iron and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Ripe Red Tomatoes have 2.1 times more Sugars and 3.1 times more Fructose than Boiled and Drained Kale.
• While Boiled and Drained Kale contains 2 times more Energy, 11 times more Fat, 185.5 times more Omega 3, 6.8 times more Omega 6, 1.3 times more Carbohydrate, 5.7 times more Fiber and 3.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Kale have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.