Comparing Nutrients in 300 calories Tomato Paste VS Tomato Puree

Weight per 300 calories

• Tomato Paste: 366g
• Tomato Puree: 790g

Tomato Paste has 2.2 times more energy per 100g than Tomato Puree. It has average energy density when compared to other foods. Canned Tomato Puree having low energy density.

Which food has more nutrients per 300 calories - Tomato Paste or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Tomato Paste	Tomato Puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	1.7% 1.66g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.97% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	3.8% 0.65g	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	54.5% 71g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	52.6% 38g	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	26% 18.8g	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	% 19.3g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0g	g per day for Men 19-50 years
Fiber	39.5% 15g	39.5% 15g	38g per day for Men 19-50 years
Protein	28.2% 16g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Tomato Puree	Recommended Dietary Allowance
Vitamin A	31% 278μg	23% 205μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	72.3% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	76.5% 0.99mg	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	21.7% 87μg	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	93% 83.7mg	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	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	22.4% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Tomato Puree	Recommended Dietary Allowance
Calcium	13% 132mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	252% 2.27mg	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	176% 14mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	43.2% 182mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	58% 1.33mg	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	45% 316mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	102% 3466mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	26% 2.84mg	11mg per day for Men 19-50 years
Water	7.27% 269g	18.8% 694g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomato Paste vs Tomato Puree:

• Canned Tomato Paste has 1.4 times more Vitamin A and 1.6 times more Vitamin K than Canned Tomato Puree.
• While Canned Tomato Puree contains 6.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 2 times more Vitamin B9 than Canned Tomato Paste.
• Both Canned Tomato Paste and Canned Tomato Puree have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin C and Vitamin E per 300 kcal.
• Both Canned Tomato Paste as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomato Paste vs Tomato Puree:

• Canned Tomato Paste has 3.5 times more Selenium than Canned Tomato Puree.
• While Canned Tomato Puree contains 1.7 times more Copper, 1.3 times more Iron and 2.6 times more Water than Canned Tomato Paste.
• Both Canned Tomato Paste and Canned Tomato Puree have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Tomato Paste has 1.2 times more Protein than Canned Tomato Puree.
• Both Canned Tomato Paste and Canned Tomato Puree have similar amounts of Energy, Omega 6, Carbohydrate, Sugars, Fructose and Fiber per 300 kcal.
• Both Canned Tomato Paste as well as Canned Tomato Puree have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.