Comparing Nutrients in 300 calories Tomato Paste VS Boiled Dock

Weight per 300 calories

• Tomato Paste: 366g
• Boiled Dock: 1500g

Tomato Paste has 4.1 times more energy per 100g than Boiled Dock. It has average energy density when compared to other foods. Boiled and Drained Dock having very low energy density.

Discover which food has more nutrients per 300 calories - Tomato Paste or Boiled Dock?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Boiled Dock	30%	23%	47%

Macro Nutrients

	Tomato Paste	Boiled Dock	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	NA	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	NA	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69g	34% 44g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	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	29.5% 21.4g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	103% 39g	38g per day for Men 19-50 years
Protein	28.2% 16g	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Boiled Dock	Recommended Dietary Allowance
Vitamin A	31% 278μg	290% 2610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	38.5% 6.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	115% 1.5mg	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	11% 44μg	30% 120μg	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	89% 80mg	438% 395mg	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	105% 15.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Boiled Dock	Recommended Dietary Allowance
Calcium	13% 132mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	190% 1.7mg	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	136% 11mg	390% 31mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	318% 1335mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	198% 4.55mg	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	43.4% 304mg	111% 780mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	142% 4815mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	7.27% 269g	38% 1404g	3700g per day for Men 19-50 years

Tomato Paste VS Boiled Dock Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Paste or Boiled Dock?

Lets compare vitamin content per 300 calories of Tomato Paste vs Boiled Dock:

• 300 calories of Tomato Paste have 1.8 times more Vitamin B3 than Boiled Dock.
• While 300 kcal of Boiled and Drained Dock contain 9.4 times more Vitamin A, 2.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.9 times more Vitamin B6, 2.7 times more Vitamin B9 and 4.9 times more Vitamin C than Canned Tomato Paste.
• Both Tomato Paste and Boiled Dock provide similar amounts of Vitamin B5 per 300 calories.
• Both Canned Tomato Paste as well as Boiled and Drained Dock have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Boiled Dock:

• 300 calories of Tomato Paste have 1.4 times more Selenium and 4.8 times more Sodium than Boiled Dock.
• While 300 kcal of Boiled and Drained Dock contain 4.3 times more Calcium, 1.3 times more Copper, 2.9 times more Iron, 8.7 times more Magnesium, 4.1 times more Manganese, 2.6 times more Phosphorus, 1.3 times more Potassium and 5.2 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Boiled Dock contain similar levels of Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 1.6 times more Carbohydrate than Boiled Dock.
• While 300 kcal of Boiled and Drained Dock contain 5.6 times more Fat, 2.6 times more Fiber and 1.7 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Boiled Dock offer comparable quantities of Energy per 300 calories.