Comparing Nutrients in 1 pound Endive VS Tomato Paste

Macros Ratio

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

Macro Nutrients

	Endive	Tomato Paste	Recommended Dietary Allowance
Energy	2.66% 77kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	11.7% 15g	66% 85.8g	130g per day for Men 19-50 years
Sugars	1.56% 1.13g	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	37% 14g	49% 18.6g	38g per day for Men 19-50 years
Protein	10% 5.67g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Endive	Tomato Paste	Recommended Dietary Allowance
Vitamin A	54.4% 490μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.6% 4.1mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	75.4% 0.98mg	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	161% 644μg	13.6% 54.4μg	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	32.8% 29.5mg	110% 99mg	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	13.3% 2mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	873% 1048μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Endive	Tomato Paste	Recommended Dietary Allowance
Calcium	23.6% 236mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	184% 1.66mg	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	47% 3.76mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	59.6% 1.37mg	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	18% 127mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	6.65% 100mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11.5% 425g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Endive VS Tomato Paste per 1 lb

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

Lets compare vitamin content per 1 pound of Endive vs Tomato Paste:

• 1 pound of Endive has 1.4 times more Vitamin A, 1.3 times more Vitamin B1, 6.3 times more Vitamin B5, 11.8 times more Vitamin B9 and 20.3 times more Vitamin K than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 2 times more Vitamin B2, 7.7 times more Vitamin B3, 10.8 times more Vitamin B6, 3.4 times more Vitamin C and 9.8 times more Vitamin E than Raw Endive.
• 1 pound of Endive have insufficient amounts of Vitamin B6
• Both Raw Endive as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Endive vs Tomato Paste:

• 1 pound of Endive has 1.4 times more Calcium, 1.4 times more Manganese, 1.3 times more Zinc and 1.3 times more Water than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 3.7 times more Copper, 3.6 times more Iron, 2.8 times more Magnesium, 3 times more Phosphorus, 3.2 times more Potassium, 26.5 times more Selenium and 2.7 times more Sodium than Raw Endive.
• 1 pound of Endive lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Tomato Paste contains 4.8 times more Energy, 5.6 times more Carbohydrate, 48.7 times more Sugars, 1.3 times more Fiber and 3.5 times more Protein than Raw Endive.
• 1 pound of Endive provide inadequate amounts of Energy
• Both Raw Endive as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in one pound.