Comparing Nutrients in 7 ounces Tomato Paste VS Beet Greens

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Beet Greens	32%	4%	64%

Macro Nutrients

	Tomato Paste	Beet Greens	Recommended Dietary Allowance
Energy	5.6% 163kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	6.6% 8.6g	130g per day for Men 19-50 years
Sugars	33.3% 24g	1.37% 0.99g	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	16% 11.6g	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	% 11.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	21.4% 8.14g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Beet Greens	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	69.7% 627μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	5.95% 24μg	7.44% 29.8μg	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	48.3% 43.5mg	66% 59.5mg	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	57% 8.53mg	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	661% 794μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Beet Greens	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	42% 0.38mg	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	74% 5.9mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	33.7% 0.78mg	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	23.5% 165mg	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	44.5% 1512mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	30% 448mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	3.94% 146g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Beet Greens per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Paste versus 7 oz of Beet Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Paste vs Beet Greens:

• 7 ounces of Tomato Paste have 7.7 times more Vitamin B3, 2 times more Vitamin B6 and 2.9 times more Vitamin E than Beet Greens.
• While 7 oz of Raw Beet Greens contain 4.2 times more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B5, 1.4 times more Vitamin C and 35.1 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Beet Greens provide similar amounts of Vitamin B9 per seven ounces.
• Both Canned Tomato Paste as well as Raw Beet Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Paste vs Beet Greens:

• 7 ounces of Tomato Paste have 1.9 times more Copper, 2 times more Phosphorus, 1.3 times more Potassium, 5.9 times more Selenium and 1.7 times more Zinc than Beet Greens.
• While 7 oz of Raw Beet Greens contain 3.3 times more Calcium, 1.7 times more Magnesium, 1.3 times more Manganese and 3.8 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Beet Greens contain similar levels of Iron per seven ounces.
• 7 ounces of Beet Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Paste have 3.7 times more Energy, 4.4 times more Carbohydrate, 24.4 times more Sugars and 2 times more Protein than Beet Greens.
• Both Tomato Paste and Beet Greens offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Beet Greens provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Raw Beet Greens provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.