Comparing Nutrients in 300 calories Tomato Paste VS Syrups, corn, high-fructose

Weight per 300 calories

• Tomato Paste: 366g
• Syrups, corn, high-fructose: 107g

Syrups, corn, high-fructose have 3.4 times more energy per unit of mass than Canned Tomato Paste, which is high in comparison to other foods. Tomato Paste having average energy density.

Discover which food has more nutrients per 300 calories - Tomato Paste or Syrups, corn, high-fructose?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Syrups, corn, high-fructose	0%	0%	100%

Macro Nutrients

	Tomato Paste	Syrups, corn, high-fructose	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0% 0g	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	0% 0g	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	62.4% 81g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	111% 80.8g	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	0% 0g	38g per day for Men 19-50 years
Protein	28.2% 16g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Syrups, corn, high-fructose	Recommended Dietary Allowance
Vitamin A	31% 278μg	0% 0μg	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	1.56% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	0.23% 0.012mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	0% 0mg	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	0% 0μg	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	0% 0mg	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Syrups, corn, high-fructose	Recommended Dietary Allowance
Calcium	13% 132mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	3.44% 0.031mg	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	0.4% 0.032mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	4.36% 0.1mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	1.36% 0.75μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	0.14% 2.14mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	0.19% 0.021mg	11mg per day for Men 19-50 years
Water	7.27% 269g	0.69% 25.6g	3700g per day for Men 19-50 years

Tomato Paste VS Syrups, Corn, High-fructose Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Paste or Syrups, corn, high-fructose?

Lets compare vitamin content per 300 calories of Tomato Paste vs Syrups, corn, high-fructose:

• 300 calories of Tomato Paste have more Vitamin A, more Vitamin B1, 27.6 times more Vitamin B2, more Vitamin B3, 44.2 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, corn, high-fructose.
• 300 calories of Syrups, corn, high-fructose have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Syrups, corn, high-fructose have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Syrups, corn, high-fructose:

• 300 calories of Tomato Paste have more Calcium, 43.1 times more Copper, 340.4 times more Iron, more Magnesium, 11 times more Manganese, more Phosphorus, more Potassium, 25.9 times more Selenium, 101.1 times more Sodium, 107.9 times more Zinc and 10.5 times more Water than Syrups, corn, high-fructose.
• 300 calories of Syrups, corn, high-fructose lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have more Fiber and more Protein than Syrups, corn, high-fructose.
• While 300 kcal of Syrups, corn, high-fructose contain 1.8 times more Sugars than Canned Tomato Paste.
• Both Tomato Paste and Syrups, corn, high-fructose offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Syrups, corn, high-fructose provide inadequate amounts of Fiber and Protein
• Both Canned Tomato Paste as well as Syrups, corn, high-fructose provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.