Nutrient Comparison: Swiss Chard VS Tomato Paste per 7 oz
Compare the macro and micronutrient content in 7 oz of Swiss Chard versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Swiss Chard vs Tomato Paste:
- 7 ounces of Swiss Chard have 4 times more Vitamin A, 1.2 times more Vitamin B5, 1.4 times more Vitamin C and 72.8 times more Vitamin K than Tomato Paste.
- While 7 oz of Canned Tomato Paste contain 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 7.7 times more Vitamin B3, 2.2 times more Vitamin B6 and 2.3 times more Vitamin E than Raw Swiss Chard.
- Both Swiss Chard and Tomato Paste provide similar amounts of Vitamin B9 per seven ounces.
- Both Raw Swiss Chard as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Swiss Chard vs Tomato Paste:
- 7 ounces of Swiss Chard have 1.4 times more Calcium, 1.9 times more Magnesium, 1.2 times more Manganese, 3.6 times more Sodium and 1.3 times more Water than Tomato Paste.
- While 7 oz of Canned Tomato Paste contain 2 times more Copper, 1.7 times more Iron, 1.8 times more Phosphorus, 2.7 times more Potassium, 5.9 times more Selenium and 1.8 times more Zinc than Raw Swiss Chard.
- 7 ounces of Swiss Chard lack sufficient amounts of Selenium
Comparison of macro-nutrients per 7 ounces:
- 7 oz of Canned Tomato Paste contain 4.3 times more Energy, 5.1 times more Carbohydrate, 11.1 times more Sugars, 2.6 times more Fiber and 2.4 times more Protein than Raw Swiss Chard.
- 7 ounces of Swiss Chard provide inadequate amounts of Energy
- Both Raw Swiss Chard as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.