Comparing Nutrients in 500 calories Cooked Frozen Kale with Salt VS Tomato Paste

Weight per 500 calories

• Cooked Frozen Kale with Salt: 1389g
• Tomato Paste: 610g

Canned Tomato Paste has 2.3 times more energy per unit of mass than Boiled Frozen Kale, drained with Salt, which is average in comparison to other foods. Cooked Frozen Kale with Salt having low energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Kale with Salt or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Kale with Salt	27%	25%	48%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cooked Frozen Kale with Salt	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	6.86% 2.2g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	292% 4.67g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	5.45% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.6% 73.6g	88.7% 115g	130g per day for Men 19-50 years
Sugars	23% 17g	102% 74.3g	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	8.05% 5.83g	49.2% 35.7g	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	% 7.5g	% 35g	g per day for Men 19-50 years
Sucrose	% 3.47g	% 1.83g	g per day for Men 19-50 years
Fiber	84% 32g	65.8% 25g	38g per day for Men 19-50 years
Protein	73% 41g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale with Salt	Tomato Paste	Recommended Dietary Allowance
Vitamin A	225% 2028μg	51.5% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.94mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.2% 2.36mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.3% 0.88mg	101% 1.3mg	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	226% 903μg	18.3% 73μg	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	275% 247mg	148% 134mg	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	149% 22.4mg	175% 26.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4844% 5813μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Kale with Salt	Tomato Paste	Recommended Dietary Allowance
Calcium	208% 2083mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	247% 2.23mg	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	146% 11.7mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	82.7% 347mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	327% 7.53mg	80% 1.84mg	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	83.3% 583mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	233% 3500mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	33.7% 1248g	12% 448g	3700g per day for Men 19-50 years

Cooked Frozen Kale With Salt VS Tomato Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Kale with Salt or Tomato Paste?

Lets compare vitamin content per 500 calories of Cooked Frozen Kale with Salt vs Tomato Paste:

• 500 calories of Cooked Frozen Kale with Salt have 4.4 times more Vitamin A, 2.4 times more Vitamin B1, 2.1 times more Vitamin B2, 2.7 times more Vitamin B5, 12.3 times more Vitamin B9, 1.9 times more Vitamin C and 83.6 times more Vitamin K than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 3 times more Vitamin B3 and 1.5 times more Vitamin B6 than Boiled Frozen Kale, drained with Salt.
• Both Cooked Frozen Kale with Salt and Tomato Paste provide similar amounts of Vitamin E per 500 calories.
• Both Boiled Frozen Kale, drained with Salt as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Kale with Salt vs Tomato Paste:

• 500 calories of Cooked Frozen Kale with Salt have 9.5 times more Calcium, 1.4 times more Magnesium, 4.1 times more Manganese, 9.7 times more Sodium and 2.8 times more Water than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 2.4 times more Copper, 1.6 times more Iron, 3.1 times more Potassium and 2.3 times more Selenium than Boiled Frozen Kale, drained with Salt.
• Both Cooked Frozen Kale with Salt and Tomato Paste contain similar levels of Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Kale with Salt have 5.9 times more Fat, 109.3 times more Omega 3, 3.9 times more Omega 6, 1.3 times more Fiber and 1.6 times more Protein than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.6 times more Carbohydrate, 4.4 times more Sugars and 6.1 times more Fructose than Boiled Frozen Kale, drained with Salt.
• Both Cooked Frozen Kale with Salt and Tomato Paste offer comparable quantities of Energy per 500 calories.
• 500 calories of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6