Comparing Nutrients in 5 ounces Tomato Paste VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Tomato Paste	Grape Leaves	Recommended Dietary Allowance
Energy	4% 116kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	76% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	1.23% 0.21g	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	19% 24.5g	130g per day for Men 19-50 years
Sugars	24% 17.3g	12.3% 8.93g	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	41% 15.6g	38g per day for Men 19-50 years
Protein	11% 6.12g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Grape Leaves	Recommended Dietary Allowance
Vitamin A	12% 108μg	217% 1950μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	38.6% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	21% 3.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	6.55% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	43.6% 0.57mg	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	29.4% 118μg	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	17.5% 15.7mg	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	19% 2.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	128% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Grape Leaves	Recommended Dietary Allowance
Calcium	5.1% 51mg	51.5% 515mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	65.4% 0.59mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	176% 4.05mg	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	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	11.3% 386mg	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	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Grape Leaves per 5 oz

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

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

• 5 ounces of Tomato Paste have 1.5 times more Vitamin B1, 1.3 times more Vitamin B3, 2 times more Vitamin C and 2.2 times more Vitamin E than Grape Leaves.
• While 5 oz of Raw Grape Leaves contain 18.1 times more Vitamin A, 2.3 times more Vitamin B2, 1.6 times more Vitamin B5, 1.9 times more Vitamin B6, 6.9 times more Vitamin B9 and 9.5 times more Vitamin K than Canned Tomato Paste.
• Both Canned Tomato Paste as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Grape Leaves:

• 5 ounces of Tomato Paste have 3.7 times more Potassium, 5.9 times more Selenium and 6.6 times more Sodium than Grape Leaves.
• While 5 oz of Raw Grape Leaves contain 10.1 times more Calcium, 2.3 times more Magnesium and 9.5 times more Manganese than Canned Tomato Paste.
• Both Tomato Paste and Grape Leaves contain similar levels of Copper, Iron, Phosphorus and Zinc per five ounces.
• 5 ounces of Grape Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 1.9 times more Sugars than Grape Leaves.
• While 5 oz of Raw Grape Leaves contain 4.5 times more Fat, 122.3 times more Omega 3, 2.7 times more Fiber and 1.3 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Grape Leaves offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Tomato Paste as well as Raw Grape Leaves provide inadequate amounts of Omega 6 in five ounces.