Comparing Nutrients in 100 grams 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	1.1% 32kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.85% 5g	14.5% 19g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	16.8% 12g	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	8.07% 5.85g	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	% 5.75g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	5.7% 3.2g	7.7% 4.32g	56g per day for Men 19-50 years

Vitamins

	Boiled Lambsquarters	Tomato Paste	Recommended Dietary Allowance
Vitamin A	43.4% 391μg	8.44% 76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.24% 0.062mg	2.84% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	16.6% 0.22mg	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	3.5% 14μg	3% 12μg	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	41% 37mg	24.3% 22mg	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	12.3% 1.85mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	412% 494μg	9.5% 11.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lambsquarters	Tomato Paste	Recommended Dietary Allowance
Calcium	26% 258mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	40.6% 0.37mg	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	8.75% 0.7mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	13% 0.3mg	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	6.43% 45mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	8.47% 288mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	9.64% 5.3μg	55μg per day for Men 19-50 years
Sodium	1.93% 29mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	2.4% 89g	2% 73.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lambsquarters VS Tomato Paste per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Lambsquarters versus 100 g of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Lambsquarters vs Tomato Paste:

• 100 grams 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 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Boiled Lambsquarters vs Tomato Paste:

• 100 grams of Boiled Lambsquarters have 7.2 times more Calcium, 1.7 times more Manganese and 1.2 times more Water than Tomato Paste.
• While 100 g 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.
• 100 grams of Boiled Lambsquarters lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Lambsquarters have 4.6 times more Omega 3 than Tomato Paste.
• While 100 g 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.
• 100 grams of Boiled Lambsquarters provide inadequate amounts of Energy
• 100 grams 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 100 grams.