Comparing Nutrients in 5 ounces Frozen Kale VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Frozen Kale	Tomato Puree	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.32% 6.9g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	9.44% 6.85g	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	4.65% 3.37g	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	% 3.47g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Tomato Puree	Recommended Dietary Allowance
Vitamin A	32.4% 292μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.47% 0.074mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	13.7% 0.18mg	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	6.02% 24μg	3.9% 15.6μg	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	62% 55.7mg	16.7% 15mg	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	5.4% 0.81mg	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	394% 473μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Tomato Puree	Recommended Dietary Allowance
Calcium	19.3% 193mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	7.24% 0.065mg	45.2% 0.41mg	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	16.5% 1.3mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	10.4% 0.24mg	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	5.87% 41mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	18.3% 622mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Kale VS Tomato Puree per 5 oz

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

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

• 5 ounces of Frozen Kale have 7.9 times more Vitamin A, 2.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B9, 3.7 times more Vitamin C and 98.1 times more Vitamin K than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 2.1 times more Vitamin B3, 8.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.5 times more Vitamin E than Frozen Kale, Unprepared.
• 5 ounces of Frozen Kale have insufficient amounts of Vitamin B5
• Both Frozen Kale, Unprepared as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Kale vs Tomato Puree:

• 5 ounces of Frozen Kale have 7.6 times more Calcium and 2.6 times more Manganese than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 6.2 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium and 2 times more Zinc than Frozen Kale, Unprepared.
• Both Frozen Kale and Tomato Puree contain similar levels of Water per five ounces.
• 5 ounces of Frozen Kale lack sufficient amounts of Zinc
• 5 ounces of Tomato Puree lack sufficient amounts of Calcium
• Both Frozen Kale, Unprepared as well as Canned Tomato Puree lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Kale have 29.3 times more Omega 3 and 1.6 times more Protein than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 1.8 times more Carbohydrate and 5.7 times more Sugars than Frozen Kale, Unprepared.
• Both Frozen Kale and Tomato Puree offer comparable quantities of Fiber per five ounces.
• 5 ounces of Tomato Puree provide inadequate amounts of Omega 3
• Both Frozen Kale, Unprepared as well as Canned Tomato Puree provide inadequate amounts of Energy and Omega 6 in five ounces.