Comparing Nutrients in 500 calories Boiled Lambsquarters VS Tomato Paste

Weight per 500 calories

• Boiled Lambsquarters: 1563g
• Tomato Paste: 610g

Canned Tomato Paste has 2.6 times more energy per unit of mass than Boiled and Drained Lambsquarters, which is average in comparison to other foods. Boiled Lambsquarters having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Lambsquarters or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Boiled Lambsquarters	33%	16%	51%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Boiled Lambsquarters	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	2.54% 0.81g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	25% 4.3g	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	60% 78g	88.7% 115g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	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	86.3% 33g	65.8% 25g	38g per day for Men 19-50 years
Protein	89.3% 50g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Lambsquarters	Tomato Paste	Recommended Dietary Allowance
Vitamin A	679% 6109μg	51.5% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	313% 4.06mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	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	54.7% 219μg	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	642% 578mg	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	193% 29mg	175% 26.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6435% 7722μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lambsquarters	Tomato Paste	Recommended Dietary Allowance
Calcium	403% 4031mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	342% 3.08mg	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	137% 11mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	85.6% 359mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	357% 8.2mg	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	100% 703mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	30.2% 453mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	42.6% 4.7mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	37.5% 1389g	12% 448g	3700g per day for Men 19-50 years

Boiled Lambsquarters VS Tomato Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Lambsquarters or Tomato Paste?

Lets compare vitamin content per 500 calories of Boiled Lambsquarters vs Tomato Paste:

• 500 calories of Boiled Lambsquarters have 13.2 times more Vitamin A, 4.3 times more Vitamin B1, 4.4 times more Vitamin B2, 2.1 times more Vitamin B6, 3 times more Vitamin B9, 4.3 times more Vitamin C and 111.1 times more Vitamin K than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.3 times more Vitamin B3 than Boiled and Drained Lambsquarters.
• Both Boiled Lambsquarters and Tomato Paste provide similar amounts of Vitamin B5 and Vitamin E per 500 calories.
• Both Boiled and Drained Lambsquarters as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Lambsquarters vs Tomato Paste:

• 500 calories of Boiled Lambsquarters have 18.4 times more Calcium, 1.4 times more Copper, 1.4 times more Magnesium, 4.5 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Sodium, 1.2 times more Zinc and 3.1 times more Water than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.7 times more Iron, 1.4 times more Potassium and 2.3 times more Selenium than Boiled and Drained Lambsquarters.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Lambsquarters have 3.8 times more Fat, 11.7 times more Omega 3, 4.6 times more Omega 6, 1.3 times more Fiber and 1.9 times more Protein than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.5 times more Carbohydrate and 7.7 times more Sugars than Boiled and Drained Lambsquarters.
• Both Boiled Lambsquarters 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