Comparing Nutrients in 1 kilogram Tomato Paste VS Boiled Escarole

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Boiled Escarole	25%	9%	66%

Macro Nutrients

	Tomato Paste	Boiled Escarole	Recommended Dietary Allowance
Energy	28.3% 820kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	168% 122g	3.17% 2.3g	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	80.7% 58.5g	NA	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	73.7% 28g	38g per day for Men 19-50 years
Protein	77% 43.2g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	104% 940μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	165% 8.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	12.3% 0.16mg	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	30% 120μg	195% 780μg	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	243% 219mg	36.7% 33mg	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	287% 43mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	1766% 2119μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Boiled Escarole	Recommended Dietary Allowance
Calcium	36% 360mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.68% 67μg	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	373% 30mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	167% 3.85mg	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	119% 830mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	72% 2450mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	20% 735g	25.5% 943g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Boiled Escarole per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Boiled Escarole:

• 1 kilogram of Tomato Paste has 2.5 times more Vitamin B2, 9.9 times more Vitamin B3, 13.5 times more Vitamin B6, 6.6 times more Vitamin C and 10.8 times more Vitamin E than Boiled Escarole.
• While 1 kg of Boiled and Drained Escarole without Salt contains 5.8 times more Vitamin B5, 6.5 times more Vitamin B9 and 18.6 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Boiled Escarole provide similar amounts of Vitamin A and Vitamin B1 per one kilogram.
• 1 kilogram of Boiled Escarole have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Canned Tomato Paste as well as Boiled and Drained Escarole without Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Boiled Escarole:

• 1 kilogram of Tomato Paste has 4.2 times more Copper, 4.1 times more Iron, 3.2 times more Magnesium, 3.8 times more Phosphorus, 4.1 times more Potassium, 26.5 times more Selenium and 3.1 times more Sodium than Boiled Escarole.
• While 1 kg of Boiled and Drained Escarole without Salt contains 1.3 times more Calcium, 1.3 times more Manganese and 1.3 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Boiled Escarole contain similar levels of Zinc per one kilogram.
• 1 kilogram of Boiled Escarole lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 5.5 times more Energy, 6.2 times more Carbohydrate, 53 times more Sugars, 1.5 times more Fiber and 3.8 times more Protein than Boiled Escarole.
• 1 kilogram of Boiled Escarole provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Boiled and Drained Escarole without Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.