Comparing Nutrients in 100 calories KaleVS Tomatoes

Weight per 100 calories

Kale

286g

Tomatoes

556g

Kale has 1.9 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Kale or Tomatoes?

Macros Ratio

Protein Fat Carbs

Kale

27%

31%

42%

Tomatoes

17%

74%

100 kcal ▼

Macro Nutrients

Kalevs Tomatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.4%4.26g

Fat

1.15%1.1g

4.26 gvs1.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.6%0.51g

Saturated Fat

0.49%0.16g

0.51 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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67.5%1.08g

Omega 3

1.04%0.017g

1.08 gvs0.017 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.9%0.83g

Omega 6

2.6%0.44g

0.83 gvs0.44 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.7%12.6g

Carbohydrate

16.6%21.6g

12.6 gvs21.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.9%2.83g

Sugars

20%14.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.83 gvs14.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.6%1.17g

Fructose

10.5%7.6g

≤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]

1.17 gvs7.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.14g

Glucose

%6.94g

1.14 gvs6.94 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.51g

Sucrose

%0g

0.51 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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31%11.7g

Fiber

17.5%6.67g

11.7 gvs6.67 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15%8.34g

Protein

8.73%4.9g

8.34 gvs4.9 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Kalevs Tomatoes

76.5%689μg

Vitamin A

26%233μg

RAE, retinol activity equivalents

689 μgvs233 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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27%0.32mg

Vitamin B1

17%0.21mg

Thiamine

0.32 mgvs0.21 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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76.3%0.99mg

Vitamin B2

8.1%0.11mg

Riboflavin

0.99 mgvs0.11 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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21%3.37mg

Vitamin B3

20.6%3.3mg

Niacin, nicotinic acid, niacinamide

3.37 mgvs3.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21%1.06mg

Vitamin B5

9.9%0.49mg

Pantothenic acid

1.06 mgvs0.49 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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32.3%0.42mg

Vitamin B6

34%0.44mg

Pyridoxine

0.42 mgvs0.44 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

8.7%2.6μg

Biotin

NA μgvs2.6 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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44.3%177μg

Vitamin B9

21%83.3μg

Folates and Folic Acid

177 μgvs83.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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297%267mg

Vitamin C

84.6%76mg

Ascorbic acid

267 mgvs76 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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12.6%1.9mg

Vitamin E

20%3mg

Tocopherols and Tocotrienols

1.9 mgvs3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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928%1113μg

Vitamin K

36.6%44μg

Phytomenadione or phylloquinone

1113 μgvs44 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Kalevs Tomatoes

72.6%726mg

Calcium

5.56%55.6mg

726 mgvs55.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17%0.15mg

Copper

36.4%0.33mg

0.15 mgvs0.33 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.32%12.8μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs12.8 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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57%4.57mg

Iron

18.8%1.5mg

4.57 mgvs1.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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22.4%94mg

Magnesium

14.6%61mg

94 mgvs61 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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114%2.63mg

Manganese

27.5%0.63mg

2.63 mgvs0.63 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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22.4%157mg

Phosphorus

19%133mg

157 mgvs133 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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29.2%994mg

Potassium

38.7%1317mg

994 mgvs1317 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.68%2.57μg

Selenium

0%0μg

2.57 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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10%151mg

Sodium

1.85%27.8mg

151 mgvs27.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10%1.1mg

Zinc

8.6%0.94mg

1.1 mgvs0.94 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.92%256g

Water

14%525g

256 gvs525 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Raw Kale has 3 times more Vitamin A, 1.6 times more Vitamin B1, 9.4 times more Vitamin B2, 2.1 times more Vitamin B5, 2.1 times more Vitamin B9, 3.5 times more Vitamin C and 25.4 times more Vitamin K than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.6 times more Vitamin E than Raw Kale.
Both Raw Kale and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B6 per 100 kcal.
Both Raw Kale as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Kale vs Tomatoes:

Raw Kale has 13.1 times more Calcium, 3 times more Iron, 1.5 times more Magnesium, 4.2 times more Manganese, more Selenium and 5.5 times more Sodium than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 2.2 times more Copper, 1.3 times more Potassium and 2.1 times more Water than Raw Kale.
Both Raw Kale and Raw Ripe Red Tomatoes have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Kale has 3.8 times more Fat, 3.3 times more Saturated Fat, 64.8 times more Omega 3, 1.9 times more Omega 6, 1.8 times more Fiber and 1.7 times more Protein than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.7 times more Carbohydrate, 5.2 times more Sugars and 6.5 times more Fructose than Raw Kale.
Both Raw Kale and Raw Ripe Red Tomatoes have similar amounts of Energy per 100 kcal.
Both Raw Kale as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

KaleVS Boiled KaleTomatoesVS Boiled KaleKaleVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 100 calories KaleVS Tomatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Kale or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: