Comparing Nutrients in 300 calories Tomato Paste VS Jerusalem-artichokes

Weight per 300 calories

• Tomato Paste: 366g
• Jerusalem-artichokes: 411g

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 Jerusalem-artichokes?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Jerusalem-artichokes	10%	0%	90%

Macro Nutrients

	Tomato Paste	Jerusalem-artichokes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	0.042% 0.041g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	0.024% 0.004g	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	55% 71.7g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	54.4% 39.5g	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	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	17.3% 6.58g	38g per day for Men 19-50 years
Protein	28.2% 16g	14.7% 8.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Jerusalem-artichokes	Recommended Dietary Allowance
Vitamin A	31% 278μg	0.46% 4.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	68.5% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	24.3% 0.32mg	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	13.4% 53.4μg	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	89% 80mg	18.3% 16.4mg	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	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	0.34% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	13% 132mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	64% 0.58mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	16.6% 70mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	10.7% 0.25mg	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	45.8% 321mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	52% 1763mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	5.23% 2.88μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	1.1% 16.4mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	4.5% 0.49mg	11mg per day for Men 19-50 years
Water	7.27% 269g	8.66% 321g	3700g per day for Men 19-50 years

Tomato Paste VS Jerusalem-artichokes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Paste or Jerusalem-artichokes?

Lets compare vitamin content per 300 calories of Tomato Paste vs Jerusalem-artichokes:

• 300 calories of Tomato Paste have 67.7 times more Vitamin A, 2.3 times more Vitamin B2, 2.1 times more Vitamin B3, 2.5 times more Vitamin B6, 4.9 times more Vitamin C, 20.1 times more Vitamin E and 101.5 times more Vitamin K than Jerusalem-artichokes.
• While 300 kcal of Raw Jerusalem-artichokes contain 3.7 times more Vitamin B1 and 3.1 times more Vitamin B5 than Canned Tomato Paste.
• Both Tomato Paste and Jerusalem-artichokes provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Jerusalem-artichokes:

• 300 calories of Tomato Paste have 2.3 times more Calcium, 2.3 times more Copper, 2.2 times more Magnesium, 4.5 times more Manganese, 2.1 times more Potassium, 6.7 times more Selenium, 13.1 times more Sodium and 4.7 times more Zinc than Jerusalem-artichokes.
• While 300 kcal of Raw Jerusalem-artichokes contain 1.3 times more Iron than Canned Tomato Paste.
• Both Tomato Paste and Jerusalem-artichokes contain similar levels of Phosphorus and Water per 300 calories.
• 300 calories of Jerusalem-artichokes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 2.3 times more Fiber and 1.9 times more Protein than Jerusalem-artichokes.
• Both Tomato Paste and Jerusalem-artichokes offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• Both Canned Tomato Paste as well as Raw Jerusalem-artichokes provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.