Comparing Nutrients in 300 calories Tomato Paste VS Canned Hearts Of Palm

Weight per 300 calories

• Tomato Paste: 366g
• Canned Hearts Of Palm: 1071g

Tomato Paste has 2.9 times more energy per 100g than Canned Hearts Of Palm. It has average energy density when compared to other foods. Canned Hearts Of Palm having very low energy density.

Discover which food has more nutrients per 300 calories - Tomato Paste or Canned Hearts Of Palm?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Canned Hearts Of Palm	30%	16%	54%

Macro Nutrients

	Tomato Paste	Canned Hearts Of Palm	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	6.85% 6.64g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	4.35% 1.4g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	11.5% 1.96g	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	38% 49.5g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	NA	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	67.7% 25.7g	38g per day for Men 19-50 years
Protein	28.2% 16g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Canned Hearts Of Palm	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	9.82% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	18% 0.24mg	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	104% 418μg	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	94% 84.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Canned Hearts Of Palm	Recommended Dietary Allowance
Calcium	13% 132mg	62% 621mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	158% 1.43mg	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	419% 33.5mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	97% 407mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	649% 15mg	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	99% 696mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	55.8% 1896mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	304% 4564mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	7.27% 269g	26% 966g	3700g per day for Men 19-50 years

Tomato Paste VS Canned Hearts Of Palm Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Paste or Canned Hearts Of Palm?

Lets compare vitamin content per 300 calories of Tomato Paste vs Canned Hearts Of Palm:

• 300 calories of Tomato Paste have more Vitamin A, 1.9 times more Vitamin B1, 2.4 times more Vitamin B3 and 3.4 times more Vitamin B6 than Canned Hearts Of Palm.
• While 300 kcal of Canned Hearts Of Palm contain 2.6 times more Vitamin B5 and 9.5 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Canned Hearts Of Palm provide similar amounts of Vitamin B2 and Vitamin C per 300 calories.
• 300 calories of Canned Hearts Of Palm have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Canned Hearts Of Palm have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Canned Hearts Of Palm:

• 300 calories of Tomato Paste have 2 times more Potassium and 2.6 times more Selenium than Canned Hearts Of Palm.
• While 300 kcal of Canned Hearts Of Palm contain 4.7 times more Calcium, 3.1 times more Iron, 2.6 times more Magnesium, 13.5 times more Manganese, 2.3 times more Phosphorus, 21.1 times more Sodium, 5.3 times more Zinc and 3.6 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Canned Hearts Of Palm contain similar levels of Copper per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 1.4 times more Carbohydrate than Canned Hearts Of Palm.
• While 300 kcal of Canned Hearts Of Palm contain 3.9 times more Fat, 7.9 times more Omega 3, 3.5 times more Omega 6, 1.7 times more Fiber and 1.7 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Canned Hearts Of Palm offer comparable quantities of Energy per 300 calories.
• 300 calories of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6