Comparing Nutrients in 5 ounces Tomato Paste VS Collards

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Collards	31%	14%	55%

Macro Nutrients

	Tomato Paste	Collards	Recommended Dietary Allowance
Energy	4% 116kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	9.57% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	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	20.6% 27g	5.9% 7.7g	130g per day for Men 19-50 years
Sugars	24% 17.3g	0.9% 0.65g	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	15% 5.67g	38g per day for Men 19-50 years
Protein	11% 6.12g	7.64% 4.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Collards	Recommended Dietary Allowance
Vitamin A	12% 108μg	39.5% 356μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	6.57% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	7.57% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	18% 0.23mg	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	45.7% 183μg	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	55.6% 50mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	516% 620μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Collards	Recommended Dietary Allowance
Calcium	5.1% 51mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	7.24% 0.065mg	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	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	40.6% 0.93mg	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	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Collards per 5 oz

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

Lets compare vitamin content per 5 ounces of Tomato Paste vs Collards:

• 5 ounces of Tomato Paste have 4.1 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.9 times more Vitamin E than Collards.
• While 5 oz of Raw Collards contain 3.3 times more Vitamin A, 1.9 times more Vitamin B5, 10.8 times more Vitamin B9, 1.6 times more Vitamin C and 38.3 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Collards provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• Both Canned Tomato Paste as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Collards:

• 5 ounces of Tomato Paste have 7.9 times more Copper, 6.3 times more Iron, 1.6 times more Magnesium, 3.3 times more Phosphorus, 4.8 times more Potassium, 4.1 times more Selenium, 3.5 times more Sodium and 3 times more Zinc than Collards.
• While 5 oz of Raw Collards contain 6.4 times more Calcium and 2.2 times more Manganese than Canned Tomato Paste.
• 5 ounces of Collards lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 2.6 times more Energy, 3.5 times more Carbohydrate, 26.5 times more Sugars and 1.4 times more Protein than Collards.
• While 5 oz of Raw Collards contain 15.4 times more Omega 3 than Canned Tomato Paste.
• Both Tomato Paste and Collards offer comparable quantities of Fiber per five ounces.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3
• 5 ounces of Collards provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Raw Collards provide inadequate amounts of Omega 6 in five ounces.