Comparing Nutrients in 1 pound 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	13% 372kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	10.7% 14g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	1.44% 1.04g	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	36.6% 26.5g	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	% 26g	NA	g per day for Men 19-50 years
Sucrose	% 1.36g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	35% 19.6g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Boiled Escarole	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	47.4% 426μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	8.85% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	75% 3.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	5.6% 0.073mg	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	13.6% 54.4μg	88.5% 354μg	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	110% 99mg	16.6% 15mg	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	130% 19.5mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	801% 961μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Boiled Escarole	Recommended Dietary Allowance
Calcium	16.3% 163mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	44% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.76% 30.4μg	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	169% 13.5mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	76% 1.75mg	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	53.8% 376mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	32.7% 1111mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	9% 333g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Boiled Escarole per 1 lb

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

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound of Boiled Escarole lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound 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 pound.