Comparing Nutrients in 100 calories Tomato Paste VS Passion-fruit, Purple

Weight per 100 calories

• Tomato Paste: 122g
• Passion-fruit, Purple: 103g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Tomato Paste or Passion-fruit, Purple?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Passion-fruit, Purple	8%	6%	86%

Macro Nutrients

	Tomato Paste	Passion-fruit, Purple	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	0.064% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	18.5% 24g	130g per day for Men 19-50 years
Sugars	20.5% 15g	16% 11.5g	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	9.84% 7.13g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 0.37g	NA	g per day for Men 19-50 years
Fiber	13% 5g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	9.4% 5.27g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Passion-fruit, Purple	Recommended Dietary Allowance
Vitamin A	10.3% 93μg	7.33% 66μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.75mg	9.66% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	7.93% 0.1mg	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	3.66% 14.6μg	3.6% 14.4μg	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	29.7% 26.7mg	34.4% 31mg	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	35% 5.24mg	0.14% 0.021mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0.6% 0.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Passion-fruit, Purple	Recommended Dietary Allowance
Calcium	4.4% 44mg	1.24% 12.4mg	1000mg per day for Men 19-50 years
Copper	49.5% 0.45mg	9.85% 0.089mg	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	45.4% 3.63mg	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	12% 51.2mg	7.1% 30mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	NA	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	14.5% 101mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	36.4% 1237mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	11.8% 6.46μg	1.12% 0.62μg	55μg per day for Men 19-50 years
Sodium	4.8% 72mg	1.92% 29mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	0.94% 0.1mg	11mg per day for Men 19-50 years
Water	2.42% 89.6g	2.03% 75g	3700g per day for Men 19-50 years

Tomato Paste VS Passion-fruit, Purple Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Tomato Paste or Passion-fruit, Purple?

Lets compare vitamin content per 100 calories of Tomato Paste vs Passion-fruit, Purple:

• 100 calories of Tomato Paste have 1.4 times more Vitamin A, more Vitamin B1, 1.4 times more Vitamin B2, 2.4 times more Vitamin B3, 2.6 times more Vitamin B6, 254.3 times more Vitamin E and 19.3 times more Vitamin K than Passion-fruit, Purple.
• Both Tomato Paste and Passion-fruit, Purple provide similar amounts of Vitamin B9 and Vitamin C per 100 calories.
• 100 calories of Passion-fruit, Purple have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Raw Passion-fruit, Purple have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Tomato Paste vs Passion-fruit, Purple:

• 100 calories of Tomato Paste have 3.5 times more Calcium, 5 times more Copper, 2.2 times more Iron, 1.7 times more Magnesium, 1.4 times more Phosphorus, 3.4 times more Potassium, 10.4 times more Selenium, 2.5 times more Sodium and 7.5 times more Zinc than Passion-fruit, Purple.
• Both Tomato Paste and Passion-fruit, Purple contain similar levels of Water per 100 calories.
• 100 calories of Passion-fruit, Purple lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Tomato Paste have 1.3 times more Sugars and 2.3 times more Protein than Passion-fruit, Purple.
• While 100 kcal of Raw Passion-fruit, Purple contain 2.3 times more Omega 6 and 2.1 times more Fiber than Canned Tomato Paste.
• Both Tomato Paste and Passion-fruit, Purple offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Raw Passion-fruit, Purple provide inadequate amounts of Omega 3 in 100 calories.