Comparing Nutrients in 1 kilogram Tomato Paste VS Boiled Okra with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Boiled Okra with Salt	27%	7%	66%

Macro Nutrients

	Tomato Paste	Boiled Okra with Salt	Recommended Dietary Allowance
Energy	28.3% 820kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0.63% 0.01g	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	34.7% 45g	130g per day for Men 19-50 years
Sugars	168% 122g	33% 24g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	77% 43.2g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Boiled Okra with Salt	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	42.6% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	144% 1.87mg	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	115% 460μg	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	181% 163mg	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	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Boiled Okra with Salt	Recommended Dietary Allowance
Calcium	36% 360mg	77% 770mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	94% 0.85mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	128% 2.94mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	20% 735g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Boiled Okra with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Boiled Okra with Salt:

• 1 kilogram of Tomato Paste has 5.4 times more Vitamin A, 2.8 times more Vitamin B2, 3.5 times more Vitamin B3, 1.3 times more Vitamin C and 15.9 times more Vitamin E than Boiled Okra with Salt.
• While 1 kg of Boiled and Drained Okra with Salt contains 2.2 times more Vitamin B1, 1.5 times more Vitamin B5, 3.8 times more Vitamin B9 and 3.5 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Boiled Okra with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Okra with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Tomato Paste as well as Boiled and Drained Okra with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Boiled Okra with Salt:

• 1 kilogram of Tomato Paste has 4.3 times more Copper, 10.6 times more Iron, 2.6 times more Phosphorus, 7.5 times more Potassium, 13.3 times more Selenium and 1.5 times more Zinc than Boiled Okra with Salt.
• While 1 kg of Boiled and Drained Okra with Salt contains 2.1 times more Calcium, 4.1 times more Sodium and 1.3 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Boiled Okra with Salt contain similar levels of Magnesium and Manganese per one kilogram.
• 1 kilogram of Boiled Okra with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 3.7 times more Energy, 4.2 times more Carbohydrate, 5.1 times more Sugars, 1.6 times more Fiber and 2.3 times more Protein than Boiled Okra with Salt.
• 1 kilogram of Boiled Okra with Salt provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Boiled and Drained Okra with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.