Comparing Nutrients in 7 ounces Boiled Lambsquarters VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Boiled Lambsquarters	33%	16%	51%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Boiled Lambsquarters	Tomato Paste	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.63% 9.92g	29% 37.5g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	33.3% 24g	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	NA	16% 11.6g	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	NA	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	11% 4.17g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Lambsquarters	Tomato Paste	Recommended Dietary Allowance
Vitamin A	86.2% 776μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.46% 0.12mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	33% 0.43mg	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	6.95% 27.8μg	5.95% 24μg	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	81.6% 73.4mg	48.3% 43.5mg	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	24.5% 3.67mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	817% 981μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lambsquarters	Tomato Paste	Recommended Dietary Allowance
Calcium	51% 512mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	80.5% 0.72mg	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	17.4% 1.4mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	45.3% 1.04mg	26% 0.6mg	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	12.8% 89.3mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	3.84% 57.5mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.77% 176g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lambsquarters VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Lambsquarters 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 Boiled Lambsquarters vs Tomato Paste:

• 7 ounces of Boiled Lambsquarters have 5.1 times more Vitamin A, 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin C and 43.4 times more Vitamin K than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 3.4 times more Vitamin B3, 2.3 times more Vitamin B5 and 2.3 times more Vitamin E than Boiled and Drained Lambsquarters.
• Both Boiled Lambsquarters and Tomato Paste provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Boiled Lambsquarters have insufficient amounts of Vitamin B5
• Both Boiled and Drained Lambsquarters as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Lambsquarters vs Tomato Paste:

• 7 ounces of Boiled Lambsquarters have 7.2 times more Calcium, 1.7 times more Manganese and 1.2 times more Water than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.9 times more Copper, 4.3 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus, 3.5 times more Potassium, 5.9 times more Selenium, 2 times more Sodium and 2.1 times more Zinc than Boiled and Drained Lambsquarters.
• 7 ounces of Boiled Lambsquarters lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Lambsquarters have 4.6 times more Omega 3 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2.6 times more Energy, 3.8 times more Carbohydrate, 19.6 times more Sugars, 2 times more Fiber and 1.4 times more Protein than Boiled and Drained Lambsquarters.
• 7 ounces of Boiled Lambsquarters provide inadequate amounts of Energy
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3
• Both Boiled and Drained Lambsquarters as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in seven ounces.