Comparing Nutrients in 5 ounces Tomato Paste VS Boiled Pokeberry Shoots

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Boiled Pokeberry Shoots	37%	14%	49%

Macro Nutrients

	Tomato Paste	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Energy	4% 116kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	1.4% 0.24g	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	3.4% 4.4g	130g per day for Men 19-50 years
Sugars	24% 17.3g	3.13% 2.27g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	11% 6.12g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	12% 108μg	68.5% 617μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	1.1% 0.055mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	12% 0.16mg	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	3.2% 12.8μg	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	129% 116mg	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	8.03% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Calcium	5.1% 51mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	20% 0.18mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	20.7% 0.48mg	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	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	7.67% 261mg	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	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Boiled Pokeberry Shoots per 5 oz

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

Lets compare vitamin content per 5 ounces of Tomato Paste vs Boiled Pokeberry Shoots:

• 5 ounces of Tomato Paste have 2.8 times more Vitamin B3, 3.6 times more Vitamin B5, 1.9 times more Vitamin B6, 1.3 times more Vitamin B9 and 5.1 times more Vitamin E than Boiled Pokeberry Shoots.
• While 5 oz of Boiled and Drained Pokeberry Shoots contain 5.7 times more Vitamin A, 1.6 times more Vitamin B2, 3.7 times more Vitamin C and 9.5 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Boiled Pokeberry Shoots provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Boiled Pokeberry Shoots have insufficient amounts of Vitamin B5
• Both Canned Tomato Paste as well as Boiled and Drained Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Boiled Pokeberry Shoots:

• 5 ounces of Tomato Paste have 2.9 times more Copper, 2.5 times more Iron, 3 times more Magnesium, 2.5 times more Phosphorus, 5.5 times more Potassium, 5.9 times more Selenium, 3.3 times more Sodium and 3.3 times more Zinc than Boiled Pokeberry Shoots.
• While 5 oz of Boiled and Drained Pokeberry Shoots contain 1.5 times more Calcium and 1.3 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Boiled Pokeberry Shoots contain similar levels of Manganese per five ounces.
• 5 ounces of Boiled Pokeberry Shoots lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 4.1 times more Energy, 6.1 times more Carbohydrate, 7.6 times more Sugars, 2.7 times more Fiber and 1.9 times more Protein than Boiled Pokeberry Shoots.
• 5 ounces of Boiled Pokeberry Shoots provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Boiled and Drained Pokeberry Shoots provide inadequate amounts of Omega 3 and Omega 6 in five ounces.