Comparing Nutrients in 300 calories Tomato Paste VS Miso

Weight per 300 calories

• Tomato Paste: 366g
• Miso: 152g

Miso has 2.4 times more energy per unit of mass than Canned Tomato Paste, which is above average in comparison to other foods. Tomato Paste having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Miso	25%	26%	49%

Macro Nutrients

	Tomato Paste	Miso	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	9.4% 9.1g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	4.85% 1.55g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	38.4% 0.61g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	22% 3.76g	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	29.6% 38.4g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	13% 9.4g	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	12.5% 9.1g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0g	g per day for Men 19-50 years
Fiber	39.5% 15g	21.5% 8.2g	38g per day for Men 19-50 years
Protein	28.2% 16g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Miso	Recommended Dietary Allowance
Vitamin A	31% 278μg	0.67% 6.06μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	8.58% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	10.2% 0.51mg	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	7.2% 28.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.05% 0.12μg	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	0.1% 0.015mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	37% 44.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Miso	Recommended Dietary Allowance
Calcium	13% 132mg	8.64% 86.4mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	70.7% 0.64mg	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	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	17.3% 72.7mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	56.6% 1.3mg	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	34.4% 241mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	9.36% 318mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	377% 5648mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	35.3% 3.88mg	11mg per day for Men 19-50 years
Water	7.27% 269g	1.76% 65g	3700g per day for Men 19-50 years

Tomato Paste VS Miso Nutrients Per 300 Kcal

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

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

• 300 calories of Tomato Paste have 45.9 times more Vitamin A, 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 8.2 times more Vitamin B3, 2.6 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and 1038.3 times more Vitamin E than Miso.
• Both Tomato Paste and Miso provide similar amounts of Vitamin B5 and Vitamin K per 300 calories.
• 300 calories of Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Tomato Paste as well as Miso have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Miso:

• 300 calories of Tomato Paste have 1.5 times more Calcium, 2.1 times more Copper, 2.9 times more Iron, 2.1 times more Magnesium, 1.3 times more Phosphorus, 11.7 times more Potassium, 1.8 times more Selenium and 4.1 times more Water than Miso.
• While 300 kcal of Miso contain 26.2 times more Sodium and 1.7 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Miso contain similar levels of Manganese per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 1.8 times more Carbohydrate, 4.7 times more Sugars, 2.4 times more Fructose and 1.8 times more Fiber than Miso.
• While 300 kcal of Miso contain 5.3 times more Fat, 24 times more Omega 3 and 6.8 times more Omega 6 than Canned Tomato Paste.
• Both Tomato Paste and Miso offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6