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

Weight per 300 calories

• Tomato Paste: 366g
• Passion-fruit Juice, Yellow: 500g

Tomato Paste has 1.4 times more energy per 100g than Passion-fruit Juice, Yellow. It has average energy density when compared to other foods. Raw Passion-fruit Juice, Yellow having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Passion-fruit Juice, Yellow	4%	3%	93%

Macro Nutrients

	Tomato Paste	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.23% 0.075g	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	3.1% 0.53g	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	98% 71.3g	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	2.63% 1g	38g per day for Men 19-50 years
Protein	28.2% 16g	6% 3.35g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Vitamin A	31% 278μg	26% 235μg	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	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	70% 11.2mg	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% 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	10% 40μg	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	101% 91mg	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	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Calcium	13% 132mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	27.8% 0.25mg	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	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	20.2% 85mg	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	41% 1390mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	7.27% 269g	11.4% 421g	3700g per day for Men 19-50 years

Tomato Paste VS Passion-fruit Juice, Yellow Nutrients Per 300 Kcal

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

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

• 300 calories of Tomato Paste have more Vitamin B1, 2.6 times more Vitamin B6, 314.6 times more Vitamin E and 20.9 times more Vitamin K than Passion-fruit Juice, Yellow.
• Both Tomato Paste and Passion-fruit Juice, Yellow provide similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C per 300 calories.
• 300 calories of Passion-fruit Juice, Yellow have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Raw Passion-fruit Juice, Yellow have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Tomato Paste have 6.6 times more Calcium, 5.3 times more Copper, 6.1 times more Iron, 1.8 times more Magnesium, 2.4 times more Phosphorus, 2.7 times more Potassium, 38.8 times more Selenium, 7.2 times more Sodium and 7.7 times more Zinc than Passion-fruit Juice, Yellow.
• While 300 kcal of Raw Passion-fruit Juice, Yellow contain 1.6 times more Water than Canned Tomato Paste.
• 300 calories of Passion-fruit Juice, Yellow lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 15 times more Fiber and 4.7 times more Protein than Passion-fruit Juice, Yellow.
• While 300 kcal of Raw Passion-fruit Juice, Yellow contain 1.6 times more Sugars than Canned Tomato Paste.
• Both Tomato Paste and Passion-fruit Juice, Yellow offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Passion-fruit Juice, Yellow provide inadequate amounts of Fiber and Protein
• Both Canned Tomato Paste as well as Raw Passion-fruit Juice, Yellow provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.