Comparing Nutrients in 1 kilogram Tomato Paste VS Frozen Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Tomato Paste	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	28.3% 820kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	26.2% 34g	130g per day for Men 19-50 years
Sugars	168% 122g	NA	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	87% 33g	38g per day for Men 19-50 years
Protein	77% 43.2g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	287% 2580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	101% 1.3mg	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	345% 1380μg	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	281% 253mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	36% 360mg	116% 1160mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	74.4% 0.67mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	147% 3.4mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	50% 1700mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	20% 735g	25% 932g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Frozen Mustard Greens per 1 kg

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

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

• 1 kilogram of Tomato Paste has 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 9.8 times more Vitamin B3, 7.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Frozen Mustard Greens.
• While 1 kg of Frozen Mustard Greens, Unprepared contains 3.4 times more Vitamin A and 11.5 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Frozen Mustard Greens provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Frozen Mustard Greens have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Canned Tomato Paste as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Frozen Mustard Greens:

• 1 kilogram of Tomato Paste has 5.4 times more Copper, 2.3 times more Iron, 2.8 times more Magnesium, 2.8 times more Phosphorus, 6 times more Potassium, 7.6 times more Selenium, 2 times more Sodium and 2.7 times more Zinc than Frozen Mustard Greens.
• While 1 kg of Frozen Mustard Greens, Unprepared contains 3.2 times more Calcium and 1.3 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Frozen Mustard Greens contain similar levels of Manganese per one kilogram.
• 1 kilogram of Frozen Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 4.1 times more Energy, 5.5 times more Carbohydrate, 1.2 times more Fiber and 1.7 times more Protein than Frozen Mustard Greens.
• 1 kilogram of Frozen Mustard Greens provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Frozen Mustard Greens, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.