Comparing Nutrients in 500 calories Frozen Kale VS Tomato Paste

Weight per 500 calories

• Frozen Kale: 1786g
• Tomato Paste: 610g

Canned Tomato Paste has 2.9 times more energy per unit of mass than Frozen Kale, Unprepared, which is average in comparison to other foods. Frozen Kale having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Frozen Kale	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.47% 8.2g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	131% 2.1g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	9.45% 1.6g	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	67% 87g	88.7% 115g	130g per day for Men 19-50 years
Sugars	21% 15g	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	NA	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	NA	% 35g	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	g per day for Men 19-50 years
Fiber	94% 35.7g	65.8% 25g	38g per day for Men 19-50 years
Protein	85% 47.5g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Tomato Paste	Recommended Dietary Allowance
Vitamin A	409% 3679μg	51.5% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	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	76% 304μg	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	780% 702mg	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	68% 10mg	175% 26.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4964% 5957μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Tomato Paste	Recommended Dietary Allowance
Calcium	243% 2429mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	208% 16.6mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	344% 7.9mg	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	74% 518mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	175% 5946mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	29.2% 16μg	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	44% 1627g	12% 448g	3700g per day for Men 19-50 years

Frozen Kale VS Tomato Paste Nutrients Per 500 Kcal

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

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

• 500 calories of Frozen Kale have 7.9 times more Vitamin A, 2.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.2 times more Vitamin B6, 4.1 times more Vitamin B9, 5.3 times more Vitamin C and 85.7 times more Vitamin K than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.5 times more Vitamin B3 and 2.6 times more Vitamin E than Frozen Kale, Unprepared.
• Both Frozen Kale and Tomato Paste provide similar amounts of Vitamin B5 per 500 calories.
• Both Frozen Kale, Unprepared as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Frozen Kale have 11.1 times more Calcium, 1.3 times more Magnesium, 4.3 times more Manganese and 3.6 times more Water than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 2.7 times more Copper, 2 times more Selenium and 1.3 times more Sodium than Frozen Kale, Unprepared.
• Both Frozen Kale and Tomato Paste contain similar levels of Iron, Phosphorus, Potassium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Kale have 48.9 times more Omega 3, 1.4 times more Fiber and 1.8 times more Protein than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.3 times more Carbohydrate and 4.9 times more Sugars than Frozen Kale, Unprepared.
• Both Frozen Kale and Tomato Paste offer comparable quantities of Energy per 500 calories.
• 500 calories of Tomato Paste provide inadequate amounts of Omega 3
• Both Frozen Kale, Unprepared as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in 500 calories.