Comparing Nutrients in 300 calories Tomato Paste VS Ground Mustard Seed

Weight per 300 calories

• Tomato Paste: 366g
• Ground Mustard Seed: 59g

Ground Mustard Seed Spices have 6.2 times more energy per unit of mass than Canned Tomato Paste, which is very high in comparison to other foods. Tomato Paste having average energy density.

Discover which food has more nutrients per 300 calories - Tomato Paste or Ground Mustard Seed?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Tomato Paste	Ground Mustard Seed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	140% 2.24g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	20.6% 3.5g	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	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	5.53% 4g	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	0.016% 0.012g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 2.18g	g per day for Men 19-50 years
Fiber	39.5% 15g	19% 7.2g	38g per day for Men 19-50 years
Protein	28.2% 16g	27.5% 15.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	31% 278μg	0.13% 1.2μg	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	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	9.57% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	18% 0.23mg	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% 96μg	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	4.66% 4.2mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	2.66% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	13% 132mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	42.3% 0.38mg	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	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	52% 219mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	63% 1.45mg	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	70% 489mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	13% 436mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	223% 123μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	0.51% 7.68mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	7.27% 269g	0.084% 3.1g	3700g per day for Men 19-50 years

Tomato Paste VS Ground Mustard Seed Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Paste or Ground Mustard Seed?

Lets compare vitamin content per 300 calories of Tomato Paste vs Ground Mustard Seed:

• 300 calories of Tomato Paste have 235.4 times more Vitamin A, 3.6 times more Vitamin B2, 4 times more Vitamin B3, 3.4 times more Vitamin B6, 19.1 times more Vitamin C, 5.3 times more Vitamin E and 13.1 times more Vitamin K than Ground Mustard Seed.
• While 300 kcal of Ground Mustard Seed Spices contain 2.2 times more Vitamin B1 and 2.2 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Ground Mustard Seed provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Ground Mustard Seed have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Tomato Paste as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Ground Mustard Seed:

• 300 calories of Tomato Paste have 3.5 times more Copper, 2 times more Iron, 8.5 times more Potassium, 28.1 times more Sodium and 86.4 times more Water than Ground Mustard Seed.
• While 300 kcal of Ground Mustard Seed Spices contain 1.4 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 6.3 times more Selenium and 1.6 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Ground Mustard Seed contain similar levels of Calcium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 4.2 times more Carbohydrate, 11.1 times more Sugars, 1812.1 times more Fructose and 2.1 times more Fiber than Ground Mustard Seed.
• While 300 kcal of Ground Mustard Seed Spices contain 12.4 times more Fat, 87.4 times more Omega 3 and 6.3 times more Omega 6 than Canned Tomato Paste.
• Both Tomato Paste and Ground Mustard Seed offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6