Comparing Nutrients in 300 calories Tomato Paste VS Boiled Bulgur

Weight per 300 calories

• Tomato Paste: 366g
• Boiled Bulgur: 361g

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

Discover which food has more nutrients per 300 calories - Tomato Paste or Boiled Bulgur?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Boiled Bulgur	14%	2%	84%

Macro Nutrients

	Tomato Paste	Boiled Bulgur	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	0.89% 0.87g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.9% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69g	51.7% 67g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	0.5% 0.36g	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	29.5% 21.4g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	43% 16.3g	38g per day for Men 19-50 years
Protein	28.2% 16g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Boiled Bulgur	Recommended Dietary Allowance
Vitamin A	31% 278μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	23% 0.3mg	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% 44μg	16.3% 65μg	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	89% 80mg	0% 0mg	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	105% 15.7mg	0.24% 0.036mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Boiled Bulgur	Recommended Dietary Allowance
Calcium	13% 132mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	30% 0.27mg	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	136% 11mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	27.5% 116mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	96% 2.2mg	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	43.4% 304mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	7.23% 246mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	3.94% 2.17μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	18.7% 2.06mg	11mg per day for Men 19-50 years
Water	7.27% 269g	7.6% 281g	3700g per day for Men 19-50 years

Tomato Paste VS Boiled Bulgur Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Paste or Boiled Bulgur?

Lets compare vitamin content per 300 calories of Tomato Paste vs Boiled Bulgur:

• 300 calories of Tomato Paste have more Vitamin A, 5.5 times more Vitamin B2, 3.1 times more Vitamin B3, 2.6 times more Vitamin B6, more Vitamin C, 435.2 times more Vitamin E and 23.1 times more Vitamin K than Boiled Bulgur.
• While 300 kcal of Cooked Bulgur contain 2.4 times more Vitamin B5 and 1.5 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Boiled Bulgur provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Boiled Bulgur have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Cooked Bulgur have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Boiled Bulgur:

• 300 calories of Tomato Paste have 3.6 times more Calcium, 4.9 times more Copper, 3.1 times more Iron, 1.3 times more Magnesium, 2.1 times more Phosphorus, 15.1 times more Potassium, 8.9 times more Selenium and 11.9 times more Sodium than Boiled Bulgur.
• While 300 kcal of Cooked Bulgur contain 2 times more Manganese than Canned Tomato Paste.
• Both Tomato Paste and Boiled Bulgur contain similar levels of Zinc and Water per 300 calories.
• 300 calories of Boiled Bulgur lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 123.3 times more Sugars and 1.4 times more Protein than Boiled Bulgur.
• Both Tomato Paste and Boiled Bulgur offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Canned Tomato Paste as well as Cooked Bulgur provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.