Comparing Nutrients in 5 ounces Cooked Frozen Kale VS Tomato Paste

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Kale	Tomato Paste	Recommended Dietary Allowance
Energy	1.76% 51kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.78% 7.5g	20.6% 27g	130g per day for Men 19-50 years
Sugars	2.37% 1.7g	24% 17.3g	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	0.82% 0.6g	11.4% 8.3g	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	% 0.77g	% 8.15g	g per day for Men 19-50 years
Sucrose	% 0.35g	% 0.43g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale	Tomato Paste	Recommended Dietary Allowance
Vitamin A	23% 207μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.05% 0.65mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	23.6% 0.31mg	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	23% 92μg	4.25% 17μg	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	28% 25.2mg	34.5% 31mg	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	15.2% 2.3mg	40.6% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	494% 593μg	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Kale	Tomato Paste	Recommended Dietary Allowance
Calcium	21.3% 213mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	57.5% 0.52mg	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	15% 1.2mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	33.4% 0.77mg	18.6% 0.43mg	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	8.5% 59.5mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	3.44% 127g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Kale VS Tomato Paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Kale versus 5 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Kale vs Tomato Paste:

• 5 ounces of Cooked Frozen Kale have 1.9 times more Vitamin A, 5.4 times more Vitamin B9 and 36.7 times more Vitamin K than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 6.7 times more Vitamin B3, 3.4 times more Vitamin B6 and 2.7 times more Vitamin E than Boiled and Drained Frozen Kale.
• Both Cooked Frozen Kale and Tomato Paste provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin C per five ounces.
• Both Boiled and Drained Frozen Kale as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Kale vs Tomato Paste:

• 5 ounces of Cooked Frozen Kale have 4.2 times more Calcium, 1.8 times more Manganese and 1.2 times more Water than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 5.4 times more Copper, 3.5 times more Iron, 1.7 times more Magnesium, 2 times more Phosphorus, 7 times more Potassium, 5.3 times more Selenium, 3.7 times more Sodium and 2.3 times more Zinc than Boiled and Drained Frozen Kale.
• 5 ounces of Cooked Frozen Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Kale have 48 times more Omega 3 than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 2.3 times more Energy, 3.6 times more Carbohydrate, 10.1 times more Sugars, 13.9 times more Fructose, 1.8 times more Fiber and 1.5 times more Protein than Boiled and Drained Frozen Kale.
• 5 ounces of Cooked Frozen Kale provide inadequate amounts of Energy
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Kale as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in five ounces.