Comparing Nutrients in 300 calories Tomato Paste VS Pineapple, canned, juice pack, solids and liquids

Weight per 300 calories

• Tomato Paste: 366g
• Pineapple, canned, juice pack, solids and liquids: 500g

Tomato Paste has 1.4 times more energy per 100g than Pineapple, canned, juice pack, solids and liquids. It has average energy density when compared to other foods. Pineapple, canned, juice pack, solids and liquids having low energy density.

Discover which food has more nutrients per 300 calories - Tomato Paste or Pineapple, canned, juice pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Pineapple, canned, juice pack, solids and liquids	3%	1%	96%

Macro Nutrients

	Tomato Paste	Pineapple, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	0.5% 0.085g	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	60.4% 78.5g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	100% 72.3g	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	45% 32.5g	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	% 38.5g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 1.25g	g per day for Men 19-50 years
Fiber	39.5% 15g	10.5% 4g	38g per day for Men 19-50 years
Protein	28.2% 16g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Pineapple, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	31% 278μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	39.6% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	8.88% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	28.5% 0.37mg	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	6.25% 25μg	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	52.8% 47.5mg	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	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Pineapple, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	13% 132mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	47.8% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.53% 21μg	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	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	244% 5.6mg	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	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	18% 610mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	7.27% 269g	11.3% 418g	3700g per day for Men 19-50 years

Tomato Paste VS Pineapple, Canned, Juice Pack, Solids And Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Paste or Pineapple, canned, juice pack, solids and liquids?

Lets compare vitamin content per 300 calories of Tomato Paste vs Pineapple, canned, juice pack, solids and liquids:

• 300 calories of Tomato Paste have 27.8 times more Vitamin A, 5.9 times more Vitamin B2, 7.9 times more Vitamin B3, 2.1 times more Vitamin B6, 1.8 times more Vitamin B9, 1.7 times more Vitamin C, 314.6 times more Vitamin E and 27.8 times more Vitamin K than Pineapple, canned, juice pack, solids and liquids.
• While 300 kcal of Pineapple, canned, juice pack, solids and liquids contain 2.2 times more Vitamin B1 than Canned Tomato Paste.
• Both Tomato Paste and Pineapple, canned, juice pack, solids and liquids provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Pineapple, canned, juice pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Pineapple, canned, juice pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Pineapple, canned, juice pack, solids and liquids:

• 300 calories of Tomato Paste have 1.9 times more Calcium, 3.1 times more Copper, 7.8 times more Iron, 2.2 times more Magnesium, 10.1 times more Phosphorus, 6.1 times more Potassium, 9.7 times more Selenium, 43.2 times more Sodium and 4.6 times more Zinc than Pineapple, canned, juice pack, solids and liquids.
• While 300 kcal of Pineapple, canned, juice pack, solids and liquids contain 5.1 times more Manganese and 1.6 times more Water than Canned Tomato Paste.
• 300 calories of Pineapple, canned, juice pack, solids and liquids lack sufficient amounts of Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 3.8 times more Fiber and 7.5 times more Protein than Pineapple, canned, juice pack, solids and liquids.
• While 300 kcal of Pineapple, canned, juice pack, solids and liquids contain 1.6 times more Sugars and 1.5 times more Fructose than Canned Tomato Paste.
• Both Tomato Paste and Pineapple, canned, juice pack, solids and liquids offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Pineapple, canned, juice pack, solids and liquids provide inadequate amounts of Protein
• Both Canned Tomato Paste as well as Pineapple, canned, juice pack, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.