Comparing Nutrients in 7 ounces Boiled Lambsquarters VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Boiled Lambsquarters	33%	16%	51%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Boiled Lambsquarters	Tomato Puree	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	0.96% 0.16g	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	13.7% 18g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	13.2% 9.6g	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	6.5% 4.72g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.17g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Boiled Lambsquarters	Tomato Puree	Recommended Dietary Allowance
Vitamin A	86.2% 776μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.46% 0.12mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	19.2% 0.25mg	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	5.46% 22μg	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	23.4% 21mg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	817% 981μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lambsquarters	Tomato Puree	Recommended Dietary Allowance
Calcium	51% 512mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	63.3% 0.57mg	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	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	45.3% 1.04mg	14.6% 0.34mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.84% 57.5mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.77% 176g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lambsquarters VS Tomato Puree per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Lambsquarters versus 7 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Lambsquarters vs Tomato Puree:

• 7 ounces of Boiled Lambsquarters have 15 times more Vitamin A, 4 times more Vitamin B1, 3.3 times more Vitamin B2, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9, 3.5 times more Vitamin C and 145.4 times more Vitamin K than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 1.6 times more Vitamin B3 and 7.1 times more Vitamin B5 than Boiled and Drained Lambsquarters.
• Both Boiled Lambsquarters and Tomato Puree provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Boiled Lambsquarters have insufficient amounts of Vitamin B5
• Both Boiled and Drained Lambsquarters as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Lambsquarters have 14.3 times more Calcium and 3.1 times more Manganese than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 1.5 times more Copper, 2.5 times more Iron and 1.5 times more Potassium than Boiled and Drained Lambsquarters.
• Both Boiled Lambsquarters and Tomato Puree contain similar levels of Magnesium, Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium
• Both Boiled and Drained Lambsquarters as well as Canned Tomato Puree lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Lambsquarters have 8 times more Omega 3 and 1.9 times more Protein than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 1.8 times more Carbohydrate and 7.8 times more Sugars than Boiled and Drained Lambsquarters.
• Both Boiled Lambsquarters and Tomato Puree offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Tomato Puree provide inadequate amounts of Omega 3
• Both Boiled and Drained Lambsquarters as well as Canned Tomato Puree provide inadequate amounts of Energy and Omega 6 in seven ounces.