Comparing Nutrients in 1 kilogram Tomato Paste VS Boiled Leeks

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Tomato Paste	Boiled Leeks	Recommended Dietary Allowance
Energy	28.3% 820kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	168% 122g	29% 21g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	77% 43.2g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	45.6% 410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	87% 1.13mg	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	60% 240μg	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	46.7% 42mg	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	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	212% 254μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Boiled Leeks	Recommended Dietary Allowance
Calcium	36% 360mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	69% 0.62mg	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	373% 30mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	107% 2.47mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	25.6% 870mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	20% 735g	24.5% 908g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Boiled Leeks per 1 kg

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

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

• 1 kilogram of Tomato Paste has 1.9 times more Vitamin A, 2.3 times more Vitamin B1, 7.7 times more Vitamin B2, 15.4 times more Vitamin B3, 2 times more Vitamin B5, 1.9 times more Vitamin B6, 5.2 times more Vitamin C and 8.6 times more Vitamin E than Boiled Leeks.
• While 1 kg of Boiled and Drained Leeks contains 2 times more Vitamin B9 and 2.2 times more Vitamin K than Canned Tomato Paste.
• 1 kilogram of Boiled Leeks have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Canned Tomato Paste as well as Boiled and Drained Leeks have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Tomato Paste has 5.9 times more Copper, 2.7 times more Iron, 3 times more Magnesium, 1.2 times more Manganese, 4.9 times more Phosphorus, 11.7 times more Potassium, 10.6 times more Selenium, 5.9 times more Sodium and 10.5 times more Zinc than Boiled Leeks.
• Both Tomato Paste and Boiled Leeks contain similar levels of Calcium per one kilogram.
• 1 kilogram of Boiled Leeks lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 2.6 times more Energy, 2.5 times more Carbohydrate, 5.8 times more Sugars, 4.1 times more Fiber and 5.3 times more Protein than Boiled Leeks.
• While 1 kg of Boiled and Drained Leeks contains 9.4 times more Omega 3 than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Leeks provide inadequate amounts of Energy and Protein
• Both Canned Tomato Paste as well as Boiled and Drained Leeks provide inadequate amounts of Omega 6 in one kilogram.