Comparing Nutrients in 300 calories Tomato Puree VS Cooked Amaranth

Weight per 300 calories

• Tomato Puree: 790g
• Cooked Amaranth: 294g

Cooked Amaranth Grain has 2.7 times more energy per unit of mass than Canned Tomato Puree, which is average in comparison to other foods. Tomato Puree having low energy density.

Discover which food has more nutrients per 300 calories - Tomato Puree or Cooked Amaranth?

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Tomato Puree	Cooked Amaranth	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.66g	4.8% 4.65g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	NA	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	54.5% 71g	42.3% 55g	130g per day for Men 19-50 years
Sugars	52.6% 38g	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	26% 18.8g	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	% 19.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	16.3% 6.18g	38g per day for Men 19-50 years
Protein	23.3% 13g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	23% 205μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	3.68% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	4.98% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.3% 11.6mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.5% 3.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.5% 0.99mg	25.6% 0.33mg	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	21.7% 87μg	16% 64.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 83.7mg	NA	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	104% 15.6mg	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.4% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Cooked Amaranth	Recommended Dietary Allowance
Calcium	14.2% 142mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	48.7% 0.44mg	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	176% 14mg	77.2% 6.18mg	8mg per day for Men 19-50 years
Magnesium	43.2% 182mg	45.5% 191mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	109% 2.5mg	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	45% 316mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	102% 3466mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	29.4% 16μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	1.18% 17.6mg	1500mg per day for Men 19-50 years
Zinc	26% 2.84mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	18.8% 694g	5.97% 221g	3700g per day for Men 19-50 years

Tomato Puree VS Cooked Amaranth Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Puree or Cooked Amaranth?

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

• 300 calories of Tomato Puree have 4.5 times more Vitamin B1, 9.8 times more Vitamin B2, 16.7 times more Vitamin B3, 3 times more Vitamin B6, 1.3 times more Vitamin B9 and 27.8 times more Vitamin E than Cooked Amaranth.
• 300 calories of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E

Comparing minerals per 300 calories for Tomato Puree vs Cooked Amaranth:

• 300 calories of Tomato Puree have 5.2 times more Copper, 2.3 times more Iron, 8.7 times more Potassium, 12.5 times more Sodium and 3.1 times more Water than Cooked Amaranth.
• While 300 kcal of Cooked Amaranth Grain contain 1.9 times more Manganese, 1.4 times more Phosphorus and 2.9 times more Selenium than Canned Tomato Puree.
• Both Tomato Puree and Cooked Amaranth contain similar levels of Calcium, Magnesium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Puree have 1.3 times more Carbohydrate and 2.4 times more Fiber than Cooked Amaranth.
• Both Tomato Puree and Cooked Amaranth offer comparable quantities of Energy and Protein per 300 calories.