Nutrient Comparison: Tomato Paste VS Swiss Chard per 7 oz
Compare the macro and micronutrient content in 7 oz of Tomato Paste versus 7 oz of Swiss Chard to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Tomato Paste vs Swiss Chard:
- 7 ounces of Tomato Paste have 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 Swiss Chard.
- While 7 oz of Raw Swiss Chard contain 4 times more Vitamin A, 1.4 times more Vitamin C and 72.8 times more Vitamin K than Canned Tomato Paste.
- Both Tomato Paste and Swiss Chard provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
- Both Canned Tomato Paste as well as Raw Swiss Chard have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Tomato Paste vs Swiss Chard:
- 7 ounces of Tomato Paste have 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 Swiss Chard.
- While 7 oz of Raw Swiss Chard contain 1.4 times more Calcium, 1.9 times more Magnesium, 3.6 times more Sodium and 1.3 times more Water than Canned Tomato Paste.
- Both Tomato Paste and Swiss Chard contain similar levels of Manganese per seven ounces.
- 7 ounces of Swiss Chard lack sufficient amounts of Selenium
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Tomato Paste have 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 Swiss Chard.
- 7 ounces of Swiss Chard provide inadequate amounts of Energy
- Both Canned Tomato Paste as well as Raw Swiss Chard provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.