Comparing Nutrients in 300 calories KaleVS Tomatoes

Weight per 300 calories

Kale

857g

Tomatoes

1667g

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 300 calories - Kale or Tomatoes?

Macros Ratio

Protein Fat Carbs

Kale

27%

31%

42%

Tomatoes

17%

74%

300 kcal ▼

Macro Nutrients

Kalevs Tomatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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13%12.8g

Fat

3.44%3.33g

12.8 gvs3.33 g

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

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4.77%1.53g

Saturated Fat

1.46%0.47g

1.53 gvs0.47 g

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

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203%3.24g

Omega 3

3.13%0.05g

3.24 gvs0.05 g

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

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14.7%2.5g

Omega 6

7.84%1.33g

2.5 gvs1.33 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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29%38g

Carbohydrate

50%65g

38 gvs65 g

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

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11.7%8.5g

Sugars

60.5%44g

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

8.5 gvs44 g

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

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4.85%3.5g

Fructose

31.5%23g

≤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]

3.5 gvs23 g

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

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%3.43g

Glucose

%21g

3.43 gvs21 g

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

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%1.54g

Sucrose

%0g

1.54 gvs0 g

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

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92%35g

Fiber

52.6%20g

35 gvs20 g

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

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44.7%25g

Protein

26%14.7g

25 gvs14.7 g

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

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Vitamins

Kalevs Tomatoes

230%2066μg

Vitamin A

77.8%700μg

RAE, retinol activity equivalents

2066 μgvs700 μg

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

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80.7%0.97mg

Vitamin B1

51.4%0.62mg

Thiamine

0.97 mgvs0.62 mg

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

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229%2.97mg

Vitamin B2

24.4%0.32mg

Riboflavin

2.97 mgvs0.32 mg

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

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63.2%10mg

Vitamin B3

62%9.9mg

Niacin, nicotinic acid, niacinamide

10 mgvs9.9 mg

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

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63.4%3.17mg

Vitamin B5

29.7%1.5mg

Pantothenic acid

3.17 mgvs1.5 mg

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

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97%1.26mg

Vitamin B6

103%1.33mg

Pyridoxine

1.26 mgvs1.33 mg

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

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Vitamin B7

26%7.8μg

Biotin

NA μgvs7.8 μg

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

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133%531μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

531 μgvs250 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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890%801mg

Vitamin C

254%228mg

Ascorbic acid

801 mgvs228 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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37.7%5.66mg

Vitamin E

60%9mg

Tocopherols and Tocotrienols

5.66 mgvs9 mg

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

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2783%3339μg

Vitamin K

110%132μg

Phytomenadione or phylloquinone

3339 μgvs132 μg

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

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Minerals

Kalevs Tomatoes

218%2177mg

Calcium

16.7%167mg

2177 mgvs167 mg

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

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50.5%0.45mg

Copper

109%0.98mg

0.45 mgvs0.98 mg

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

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Fluoride

0.96%38.3μg

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

NA μgvs38.3 μg

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

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171%13.7mg

Iron

56.3%4.5mg

13.7 mgvs4.5 mg

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

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67.3%283mg

Magnesium

43.7%183mg

283 mgvs183 mg

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

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343%7.9mg

Manganese

82.6%1.9mg

7.9 mgvs1.9 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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67.3%471mg

Phosphorus

57%400mg

471 mgvs400 mg

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

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87.7%2983mg

Potassium

116%3950mg

2983 mgvs3950 mg

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

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14%7.7μg

Selenium

0%0μg

7.7 μgvs0 μg

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

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30.3%454mg

Sodium

5.56%83.3mg

454 mgvs83.3 mg

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

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30.4%3.34mg

Zinc

25.8%2.83mg

3.34 mgvs2.83 mg

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

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20.8%768g

Water

42.6%1575g

768 gvs1575 g

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

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Lets compare vitamin content per 300 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 300 kcal.
Both Raw Kale as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 kcal.
Both Raw Kale as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories KaleVS Tomatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Kale or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: