At 0.5 mg per cup, raw tomatoes contain very little iron . However, when dried or concentrated, they offer a much greater amount (33). For instance, half a cup (118 ml) of tomato paste offers 3.9 mg of iron, or 22% of the RDI, whereas 1 cup (237 ml) of tomato sauce offers 1.9 mg, or 11% of the RDI (34, 35).
A frequent question we ran across in our research was “How much iron is in a tomato?”.
One source proposed 1 large, whole tomato has about 0.4 mg of iron, which is equivalent to 2% of your daily recommended amount. 1 cup of tomato juice has slightly more, with 1 mg of iron, or 6% of the recommended daily amount.
Yet another question we ran across in our research was “Is there more iron in tomato sauce or tomato paste?”.
Well, However, when dried or concentrated, they offer a much greater amount ( 33 ). For instance, half a cup (118 ml) of tomato paste offers 3.9 mg of iron, or 22% of the RDI, whereas 1 cup (237 ml) of tomato sauce offers 1.9 mg, or 11% of the RDI ( 34, 35 ).
…The tomato sauce wins. You read that right: A cup of tomato puree has 4.5 mg iron , whereas 3 ounces of Italian-style meatballs contains just 1.5 mg. I know, I was shocked too!
Do tomatoes have arsenic in them?
The CSIRO [3] notes that the above ground fruits of plants grown in contaminated soil (such as tomatoes, cucumbers and grapes) do not contain arsenic whereas root vegetables (carrots and beetroot) do. The arsenic accumulates mostly within the skin of these vegetables so can be removed prior to consumption.
Another thing we wondered was; how does arsenic affect vegetables?
My chosen answer was as with most soil contaminants, arsenic tends to stay in the roots, with minimal transfer to leaves and fruit. This also means that root vegetables (carrots, potatoes, etc.) growing in arsenic contaminated soil are more likely to contain arsenic than fruiting plants (tomatoes, berries, etc.). Perhaps the most famous crop affect by arsenic is rice .
Do vegetables have more iron than meat?
Gram per gram, vegetables often have a higher iron content than foods typically associated with high iron, such as meat and eggs. Though vegetables contain non-heme iron, which is less easily absorbed, they are also generally rich in vitamin C, which helps enhance iron absorption (1).
One article argued that pureed tomatoes contain 4.5 mg iron per cup, plus 27 mg of vitamin C to boost absorption. (4.5 mg iron per 1 cup canned pureed tomatoes) 5. Asparagus Okay, did anyone else know asparagus is rich in iron?
What not to grow in arsenic soil?
Avoid growing root vegetables and certain leafy greens–as they are most likely to contain arsenic (if grown in soil with elevated arsenic levels). This is particularly crucial if you live in an area more prone to arsenic contamination.