Comparing Nutrients in 300 calories Tomato Paste VS Kale

Weight per 300 calories

• Tomato Paste: 366g
• Kale: 857g

Tomato Paste has 2.3 times more energy per 100g than Kale. It has average energy density when compared to other foods. Raw Kale having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Kale	27%	31%	42%

Macro Nutrients

	Tomato Paste	Kale	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	4.77% 1.53g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	203% 3.24g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	14.7% 2.5g	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	29% 38g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	11.7% 8.5g	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	4.85% 3.5g	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	% 21g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 1.54g	g per day for Men 19-50 years
Fiber	39.5% 15g	92% 35g	38g per day for Men 19-50 years
Protein	28.2% 16g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Kale	Recommended Dietary Allowance
Vitamin A	31% 278μg	230% 2066μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	80.7% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	229% 2.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	63.2% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	63.4% 3.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	97% 1.26mg	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	133% 531μg	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	890% 801mg	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	37.7% 5.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	2783% 3339μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Kale	Recommended Dietary Allowance
Calcium	13% 132mg	218% 2177mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	50.5% 0.45mg	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	171% 13.7mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	67.3% 283mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	343% 7.9mg	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	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	87.7% 2983mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	30.3% 454mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	30.4% 3.34mg	11mg per day for Men 19-50 years
Water	7.27% 269g	20.8% 768g	3700g per day for Men 19-50 years

Tomato Paste VS Kale Nutrients Per 300 Kcal

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

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

• 300 calories of Tomato Paste have 2.8 times more Vitamin E than Kale.
• While 300 kcal of Raw Kale contain 7.4 times more Vitamin A, 4.4 times more Vitamin B1, 5.3 times more Vitamin B2, 6.1 times more Vitamin B5, 1.6 times more Vitamin B6, 12.1 times more Vitamin B9, 10 times more Vitamin C and 80.1 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Kale provide similar amounts of Vitamin B3 per 300 calories.
• Both Canned Tomato Paste as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Kale:

• 300 calories of Tomato Paste have 2.9 times more Copper, 1.2 times more Potassium and 2.5 times more Selenium than Kale.
• While 300 kcal of Raw Kale contain 16.5 times more Calcium, 1.3 times more Iron, 1.8 times more Magnesium, 7.1 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Sodium, 1.5 times more Zinc and 2.9 times more Water than Canned Tomato Paste.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 1.8 times more Carbohydrate, 5.3 times more Sugars and 6.1 times more Fructose than Kale.
• While 300 kcal of Raw Kale contain 7.4 times more Fat, 126.5 times more Omega 3, 4.5 times more Omega 6, 2.3 times more Fiber and 1.6 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Kale offer comparable quantities of Energy per 300 calories.
• 300 calories of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6