Comparing Nutrients in 5 ounces Tomato Paste VS Cooked Amaranth Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cooked Amaranth Leaves with Salt	32%	6%	62%

Macro Nutrients

	Tomato Paste	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Energy	4% 116kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	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	11.4% 8.3g	NA	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	% 8.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	NA	38g per day for Men 19-50 years
Protein	11% 6.12g	5.34% 3g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Vitamin A	12% 108μg	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	1.76% 0.088mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	19.3% 0.25mg	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	4.25% 17μg	20% 80.8μg	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	34.5% 31mg	64.7% 58.3mg	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	40.6% 6.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cooked Amaranth Leaves with Salt	Recommended Dietary Allowance
Calcium	5.1% 51mg	29.6% 296mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	25% 0.22mg	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	53% 4.22mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	53% 1.22mg	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	17% 118mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	26.7% 909mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	24.3% 364mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cooked Amaranth Leaves with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Tomato Paste vs Cooked Amaranth Leaves with Salt:

• 5 ounces of Tomato Paste have 3 times more Vitamin B1, 5.5 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.2 times more Vitamin B6 than Cooked Amaranth Leaves with Salt.
• While 5 oz of Boiled and Drained Amaranth leaves with salt contain 1.8 times more Vitamin A, 4.8 times more Vitamin B9 and 1.9 times more Vitamin C than Canned Tomato Paste.
• Both Tomato Paste and Cooked Amaranth Leaves with Salt provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cooked Amaranth Leaves with Salt have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Canned Tomato Paste as well as Boiled and Drained Amaranth leaves with salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Cooked Amaranth Leaves with Salt:

• 5 ounces of Tomato Paste have 2.3 times more Copper, 1.3 times more Iron, 1.6 times more Potassium and 5.9 times more Selenium than Cooked Amaranth Leaves with Salt.
• While 5 oz of Boiled and Drained Amaranth leaves with salt contain 5.8 times more Calcium, 1.3 times more Magnesium, 2.9 times more Manganese, 4.4 times more Sodium and 1.4 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Cooked Amaranth Leaves with Salt contain similar levels of Phosphorus per five ounces.
• 5 ounces of Cooked Amaranth Leaves with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 3.9 times more Energy, 4.6 times more Carbohydrate and 2 times more Protein than Cooked Amaranth Leaves with Salt.
• 5 ounces of Cooked Amaranth Leaves with Salt provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Boiled and Drained Amaranth leaves with salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.