Comparing Nutrients in 300 calories Tomato Paste VS Muffins, oat bran

Weight per 300 calories

• Tomato Paste: 366g
• Muffins, oat bran: 111g

Muffins, oat bran have 3.3 times more energy per unit of mass than Canned Tomato Paste, which is high in comparison to other foods. Tomato Paste having average energy density.

Discover which food has more nutrients per 300 calories - Tomato Paste or Muffins, oat bran?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Muffins, oat bran	10%	23%	67%

Macro Nutrients

	Tomato Paste	Muffins, oat bran	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	8.48% 8.22g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	3.77% 1.2g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	24% 4.07g	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	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	12.6% 9.13g	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	13.5% 5.1g	38g per day for Men 19-50 years
Protein	28.2% 16g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Muffins, oat bran	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	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	2.9% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	13.8% 0.18mg	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	24.7% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.46% 0.011μg	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	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	12% 14.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Muffins, oat bran	Recommended Dietary Allowance
Calcium	13% 132mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	40.7% 0.37mg	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	58.3% 4.67mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	41.5% 174mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	127% 2.92mg	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	59.7% 418mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	16.6% 563mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	22.2% 12.2μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	29% 437mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	7.27% 269g	1.05% 39g	3700g per day for Men 19-50 years

Tomato Paste VS Muffins, Oat Bran Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Paste or Muffins, oat bran?

Lets compare vitamin content per 300 calories of Tomato Paste vs Muffins, oat bran:

• 300 calories of Tomato Paste have more Vitamin A, 5.3 times more Vitamin B2, 24.1 times more Vitamin B3, 4.4 times more Vitamin B6, more Vitamin C, 21.5 times more Vitamin E and 2.9 times more Vitamin K than Muffins, oat bran.
• While 300 kcal of Muffins, oat bran contain 1.3 times more Vitamin B1, 2.2 times more Vitamin B5 and 2.3 times more Vitamin B9 than Canned Tomato Paste.
• 300 calories of Muffins, oat bran have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Canned Tomato Paste as well as Muffins, oat bran have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Muffins, oat bran:

• 300 calories of Tomato Paste have 1.9 times more Calcium, 3.6 times more Copper, 2.3 times more Iron, 6.6 times more Potassium, 1.6 times more Selenium and 6.9 times more Water than Muffins, oat bran.
• While 300 kcal of Muffins, oat bran contain 2.6 times more Manganese, 1.4 times more Phosphorus and 2 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Muffins, oat bran contain similar levels of Magnesium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 1.3 times more Carbohydrate, 4.9 times more Sugars, 2.9 times more Fiber and 2 times more Protein than Muffins, oat bran.
• While 300 kcal of Muffins, oat bran contain 4.8 times more Fat, 19.9 times more Omega 3 and 7.3 times more Omega 6 than Canned Tomato Paste.
• Both Tomato Paste and Muffins, oat bran offer comparable quantities of Energy per 300 calories.
• 300 calories of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6