Comparing Nutrients in 7 ounces Boiled Lambsquarters VS Tomato Sauce with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lambsquarters	33%	16%	51%
Tomato Sauce with Salt	17%	9%	74%

Macro Nutrients

	Boiled Lambsquarters	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	1.34% 0.23g	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	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	9.74% 7.06g	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	4.57% 3.3g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	11% 4.17g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Lambsquarters	Tomato Sauce with Salt	Recommended Dietary Allowance
Vitamin A	86.2% 776μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.46% 0.12mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	15% 0.19mg	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	4.47% 18μg	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	15.4% 14mg	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	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	817% 981μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lambsquarters	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	51% 512mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	25.4% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69.3μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	45.3% 1.04mg	9.75% 0.22mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	17.3% 589mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.84% 57.5mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.77% 176g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lambsquarters VS Tomato Sauce with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Lambsquarters vs Tomato Sauce with Salt:

• 7 ounces of Boiled Lambsquarters have 17.8 times more Vitamin A, 4.2 times more Vitamin B1, 4 times more Vitamin B2, 1.8 times more Vitamin B6, 1.6 times more Vitamin B9, 5.3 times more Vitamin C, 1.3 times more Vitamin E and 176.5 times more Vitamin K than Tomato Sauce with Salt.
• While 7 oz of Canned Tomato Sauce with Salt contain 5 times more Vitamin B5 than Boiled and Drained Lambsquarters.
• Both Boiled Lambsquarters and Tomato Sauce with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled Lambsquarters have insufficient amounts of Vitamin B5
• Both Boiled and Drained Lambsquarters as well as Canned Tomato Sauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Lambsquarters vs Tomato Sauce with Salt:

• 7 ounces of Boiled Lambsquarters have 18.4 times more Calcium, 1.7 times more Copper, 1.5 times more Magnesium, 4.6 times more Manganese, 1.7 times more Phosphorus and 1.4 times more Zinc than Tomato Sauce with Salt.
• While 7 oz of Canned Tomato Sauce with Salt contain 1.4 times more Iron and 16.3 times more Sodium than Boiled and Drained Lambsquarters.
• Both Boiled Lambsquarters and Tomato Sauce with Salt contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Tomato Sauce with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Lambsquarters as well as Canned Tomato Sauce with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Lambsquarters have 6.4 times more Omega 3, 1.4 times more Fiber and 2.7 times more Protein than Tomato Sauce with Salt.
• While 7 oz of Canned Tomato Sauce with Salt contain 5.7 times more Sugars than Boiled and Drained Lambsquarters.
• Both Boiled Lambsquarters and Tomato Sauce with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Tomato Sauce with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Lambsquarters as well as Canned Tomato Sauce with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.