Comparing Nutrients in 300 calories Tomato Paste VS Passion-fruit, Purple

Weight per 300 calories

• Tomato Paste: 366g
• Passion-fruit, Purple: 309g

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 Passion-fruit, Purple?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Passion-fruit, Purple	8%	6%	86%

Macro Nutrients

	Tomato Paste	Passion-fruit, Purple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	2.23% 2.16g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	7.46% 1.27g	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	55.6% 72.3g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	47.8% 34.6g	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	84.6% 32g	38g per day for Men 19-50 years
Protein	28.2% 16g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Passion-fruit, Purple	Recommended Dietary Allowance
Vitamin A	31% 278μg	22% 198μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	23.8% 0.31mg	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	11% 43.3μg	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	103% 93mg	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	0.41% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	1.8% 2.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Passion-fruit, Purple	Recommended Dietary Allowance
Calcium	13% 132mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	29.6% 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	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	21.4% 89.7mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	NA	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	31.7% 1076mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	3.37% 1.86μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	5.77% 86.6mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	7.27% 269g	6.1% 226g	3700g per day for Men 19-50 years

Tomato Paste VS Passion-fruit, Purple Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Paste or Passion-fruit, Purple?

Lets compare vitamin content per 300 calories of Tomato Paste vs Passion-fruit, Purple:

• 300 calories of Tomato Paste have 1.4 times more Vitamin A, more Vitamin B1, 1.4 times more Vitamin B2, 2.4 times more Vitamin B3, 2.6 times more Vitamin B6, 254.3 times more Vitamin E and 19.3 times more Vitamin K than Passion-fruit, Purple.
• Both Tomato Paste and Passion-fruit, Purple provide similar amounts of Vitamin B9 and Vitamin C per 300 calories.
• 300 calories of Passion-fruit, Purple have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Raw Passion-fruit, Purple have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Passion-fruit, Purple:

• 300 calories of Tomato Paste have 3.5 times more Calcium, 5 times more Copper, 2.2 times more Iron, 1.7 times more Magnesium, 1.4 times more Phosphorus, 3.4 times more Potassium, 10.4 times more Selenium, 2.5 times more Sodium and 7.5 times more Zinc than Passion-fruit, Purple.
• Both Tomato Paste and Passion-fruit, Purple contain similar levels of Water per 300 calories.
• 300 calories of Passion-fruit, Purple lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 1.3 times more Sugars and 2.3 times more Protein than Passion-fruit, Purple.
• While 300 kcal of Raw Passion-fruit, Purple contain 2.3 times more Omega 6 and 2.1 times more Fiber than Canned Tomato Paste.
• Both Tomato Paste and Passion-fruit, Purple offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Raw Passion-fruit, Purple provide inadequate amounts of Omega 3 in 300 calories.