Comparing Nutrients in 300 calories Tomato Paste VS Rose-apples

Weight per 300 calories

• Tomato Paste: 366g
• Rose-apples: 1200g

Tomato Paste has 3.3 times more energy per 100g than Rose-apples. It has average energy density when compared to other foods. Raw Rose-apples having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Rose-apples	9%	10%	81%

Macro Nutrients

	Tomato Paste	Rose-apples	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	NA	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	NA	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	NA	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	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	NA	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	NA	38g per day for Men 19-50 years
Protein	28.2% 16g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Rose-apples	Recommended Dietary Allowance
Vitamin A	31% 278μg	22.7% 204μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	60% 9.6mg	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	NA	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	NA	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	297% 268mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	105% 15.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Rose-apples	Recommended Dietary Allowance
Calcium	13% 132mg	34.8% 348mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	21.3% 0.19mg	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	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	15% 0.35mg	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	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	NA	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	7.27% 269g	30% 1116g	3700g per day for Men 19-50 years

Tomato Paste VS Rose-apples Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Tomato Paste vs Rose-apples:

• 300 calories of Tomato Paste have 1.4 times more Vitamin A and 1.6 times more Vitamin B2 than Rose-apples.
• While 300 kcal of Raw Rose-apples contain 3.3 times more Vitamin C than Canned Tomato Paste.
• Both Tomato Paste and Rose-apples provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• Both Canned Tomato Paste as well as Raw Rose-apples have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Rose-apples:

• 300 calories of Tomato Paste have 7 times more Copper, 13 times more Iron, 2.6 times more Magnesium, 3.2 times more Manganese, 3.2 times more Phosphorus, 2.5 times more Potassium, more Sodium and 3.2 times more Zinc than Rose-apples.
• While 300 kcal of Raw Rose-apples contain 2.6 times more Calcium and 4.2 times more Water than Canned Tomato Paste.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 2.2 times more Protein than Rose-apples.
• Both Tomato Paste and Rose-apples offer comparable quantities of Energy and Carbohydrate per 300 calories.