Comparing Nutrients in 300 calories Passion-fruit, Purple VS Tomato Paste

Weight per 300 calories

• Passion-fruit, Purple: 309g
• Tomato Paste: 366g

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

Discover which food has more nutrients per 300 calories - Passion-fruit, Purple or Tomato Paste?

Macros Ratio

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

Macro Nutrients

	Passion-fruit, Purple	Tomato Paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	1.77% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	7.46% 1.27g	3.27% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.3g	53.2% 69g	130g per day for Men 19-50 years
Sugars	47.8% 34.6g	61.5% 44.6g	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	29.5% 21.4g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	84.6% 32g	39.5% 15g	38g per day for Men 19-50 years
Protein	12% 6.8g	28.2% 16g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit, Purple	Tomato Paste	Recommended Dietary Allowance
Vitamin A	22% 198μg	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	60.8% 0.79mg	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	11% 43.3μg	11% 44μg	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	103% 93mg	89% 80mg	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	0.41% 0.062mg	105% 15.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.16μg	34.8% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit, Purple	Tomato Paste	Recommended Dietary Allowance
Calcium	3.7% 37mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	148% 1.34mg	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	62% 4.95mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	21.4% 89.7mg	36.6% 154mg	420mg per day for Men 19-50 years
Manganese	NA	48% 1.1mg	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	30% 210mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	31.7% 1076mg	109% 3710mg	3400mg per day for Men 19-50 years
Selenium	3.37% 1.86μg	35.3% 19.4μg	55μg per day for Men 19-50 years
Sodium	5.77% 86.6mg	14.4% 216mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	6.1% 226g	7.27% 269g	3700g per day for Men 19-50 years

Passion-fruit, Purple VS Tomato Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Passion-fruit, Purple or Tomato Paste?

Lets compare vitamin content per 300 calories of Passion-fruit, Purple vs Tomato Paste:

• 300 kcal of Canned Tomato Paste contain 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 Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Tomato Paste provide similar amounts of Vitamin B9 and Vitamin C per 300 calories.
• 300 calories of Passion-fruit, Purple have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Raw Passion-fruit, Purple as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Passion-fruit, Purple vs Tomato Paste:

• 300 kcal of Canned Tomato Paste contain 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 Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Tomato Paste contain similar levels of Water per 300 calories.
• 300 calories of Passion-fruit, Purple lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Passion-fruit, Purple have 2.3 times more Omega 6 and 2.1 times more Fiber than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 1.3 times more Sugars and 2.3 times more Protein than Raw Passion-fruit, Purple.
• Both Passion-fruit, Purple and Tomato Paste offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Tomato Paste provide inadequate amounts of Omega 6
• Both Raw Passion-fruit, Purple as well as Canned Tomato Paste provide inadequate amounts of Omega 3 in 300 calories.