Comparing Nutrients in 5 ounces Tomato Paste VS Pokeberry Shoots

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Pokeberry Shoots	36%	13%	51%

Macro Nutrients

	Tomato Paste	Pokeberry Shoots	Recommended Dietary Allowance
Energy	4% 116kcal	1.12% 32.6kcal	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	NA	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	NA	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	4.03% 5.24g	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	6.34% 2.4g	38g per day for Men 19-50 years
Protein	11% 6.12g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	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	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	16% 0.21mg	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	5.67% 22.7μg	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	214% 193mg	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	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	24.7% 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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	25.8% 0.59mg	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	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	10% 343mg	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	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	3.1% 0.34mg	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 Pokeberry Shoots per 5 oz

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

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

• 5 ounces of Tomato Paste have 2.6 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Pokeberry Shoots.
• While 5 oz of Raw Pokeberry Shoots contain 5.7 times more Vitamin A, 1.3 times more Vitamin B1, 2.2 times more Vitamin B2, 1.3 times more Vitamin B9 and 6.2 times more Vitamin C than Canned Tomato Paste.
• 5 ounces of Pokeberry Shoots have insufficient amounts of Vitamin B5
• Both Canned Tomato Paste as well as Raw Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Tomato Paste have 2.3 times more Copper, 1.8 times more Iron, 2.3 times more Magnesium, 1.9 times more Phosphorus, 4.2 times more Potassium, 5.9 times more Selenium, 2.6 times more Sodium and 2.6 times more Zinc than Pokeberry Shoots.
• While 5 oz of Raw Pokeberry Shoots contain 1.5 times more Calcium and 1.4 times more Manganese than Canned Tomato Paste.
• 5 ounces of Pokeberry Shoots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 3.6 times more Energy, 5.1 times more Carbohydrate, 2.4 times more Fiber and 1.7 times more Protein than Pokeberry Shoots.
• 5 ounces of Pokeberry Shoots provide inadequate amounts of Energy