Comparing Nutrients in 1 kilogram Mustard Spinach VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Mustard Spinach	32%	10%	58%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Mustard Spinach	Tomato Paste	Recommended Dietary Allowance
Energy	7.6% 220kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	145% 189g	130g per day for Men 19-50 years
Sugars	NA	168% 122g	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	NA	80.7% 58.5g	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	NA	% 57.5g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	73.7% 28g	108% 41g	38g per day for Men 19-50 years
Protein	39.3% 22g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Mustard Spinach	Tomato Paste	Recommended Dietary Allowance
Vitamin A	550% 4950μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.5% 0.93mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	166% 2.16mg	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	398% 1590μg	30% 120μg	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	1444% 1300mg	243% 219mg	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	NA	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Spinach	Tomato Paste	Recommended Dietary Allowance
Calcium	210% 2100mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	406% 3.65mg	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	188% 15mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	131% 3.02mg	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	40% 280mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	132% 4490mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	25% 922g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Mustard Spinach VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Mustard Spinach versus 1 kg of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Mustard Spinach vs Tomato Paste:

• 1 kilogram of Mustard Spinach has 6.5 times more Vitamin A, 1.3 times more Vitamin B5, 13.3 times more Vitamin B9 and 5.9 times more Vitamin C than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 1.6 times more Vitamin B2, 4.5 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Mustard Spinach.
• Both Mustard Spinach and Tomato Paste provide similar amounts of Vitamin B1 per one kilogram.
• Both Raw Mustard Spinach as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Mustard Spinach vs Tomato Paste:

• 1 kilogram of Mustard Spinach has 5.8 times more Calcium, 1.3 times more Manganese and 1.3 times more Water than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 4.9 times more Copper, 2 times more Iron, 3.8 times more Magnesium, 3 times more Phosphorus, 2.3 times more Potassium, 6.6 times more Selenium, 2.8 times more Sodium and 3.7 times more Zinc than Raw Mustard Spinach.
• 1 kilogram of Mustard Spinach lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Tomato Paste contains 3.7 times more Energy, 4.8 times more Carbohydrate, 1.5 times more Fiber and 2 times more Protein than Raw Mustard Spinach.
• 1 kilogram of Mustard Spinach provide inadequate amounts of Energy
• Both Raw Mustard Spinach as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.