Comparing Nutrients in 300 calories Tomato Paste VS Lambsquarters

Weight per 300 calories

• Tomato Paste: 366g
• Lambsquarters: 698g

Tomato Paste has 1.9 times more energy per 100g than Lambsquarters. It has average energy density when compared to other foods. Raw Lambsquarters having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Lambsquarters	32%	14%	54%

Macro Nutrients

	Tomato Paste	Lambsquarters	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	5.75% 5.6g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	15.7% 0.25g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	13% 2.2g	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	39% 51g	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	73.4% 28g	38g per day for Men 19-50 years
Protein	28.2% 16g	52.3% 29.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Lambsquarters	Recommended Dietary Allowance
Vitamin A	31% 278μg	450% 4047μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	236% 3.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	147% 1.9mg	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	52.3% 209μg	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	620% 558mg	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	Lambsquarters	Recommended Dietary Allowance
Calcium	13% 132mg	216% 2156mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	227% 2.04mg	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	105% 8.37mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	56.5% 237mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	237% 5.46mg	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	71.8% 502mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	93% 3153mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	11.4% 6.28μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	7.27% 269g	16% 588g	3700g per day for Men 19-50 years

Tomato Paste VS Lambsquarters Nutrients Per 300 Kcal

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

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

• 300 calories of Tomato Paste have 1.3 times more Vitamin B3 than Lambsquarters.
• While 300 kcal of Raw Lambsquarters contain 14.6 times more Vitamin A, 5.1 times more Vitamin B1, 5.5 times more Vitamin B2, 2.4 times more Vitamin B6, 4.8 times more Vitamin B9 and 7 times more Vitamin C than Canned Tomato Paste.
• Both Tomato Paste and Lambsquarters provide similar amounts of Vitamin B5 per 300 calories.
• Both Canned Tomato Paste as well as Raw Lambsquarters have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Lambsquarters:

• 300 calories of Tomato Paste have 1.3 times more Iron and 3.1 times more Selenium than Lambsquarters.
• While 300 kcal of Raw Lambsquarters contain 16.4 times more Calcium, 1.5 times more Copper, 1.5 times more Magnesium, 4.9 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Sodium, 1.3 times more Zinc and 2.2 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Lambsquarters contain similar levels of Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 1.4 times more Carbohydrate than Lambsquarters.
• While 300 kcal of Raw Lambsquarters contain 9.8 times more Omega 3, 3.9 times more Omega 6, 1.9 times more Fiber and 1.9 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Lambsquarters offer comparable quantities of Energy per 300 calories.
• 300 calories of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6