Comparing Nutrients in 500 calories Bananas VS Tomato Puree

Weight per 500 calories

• Bananas: 562g
• Tomato Puree: 1316g

Bananas have 2.3 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.

Discover which food has more nutrients per 500 calories - Bananas or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Bananas	Tomato Puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	1.52% 0.26g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	91% 118g	130g per day for Men 19-50 years
Sugars	95% 68.7g	87.7% 63.6g	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	37.6% 27.2g	43% 31.3g	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	% 28g	% 32.2g	g per day for Men 19-50 years
Sucrose	% 13.4g	% 0g	g per day for Men 19-50 years
Fiber	38.4% 14.6g	65.8% 25g	38g per day for Men 19-50 years
Protein	11% 6.12g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Bananas	Tomato Puree	Recommended Dietary Allowance
Vitamin A	1.87% 17μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.5% 0.17mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.74mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.88mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.06mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28% 112μg	36% 145μg	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	54.3% 49mg	155% 139mg	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	3.75% 0.56mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.34% 2.8μg	37.3% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Tomato Puree	Recommended Dietary Allowance
Calcium	2.8% 28mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	420% 3.78mg	0.9mg per day for Men 19-50 years
Fluoride	0.31% 12.4μg	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	18.3% 1.46mg	293% 23.4mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	72% 303mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	97% 2.22mg	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	17.7% 124mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	59% 2011mg	170% 5776mg	3400mg per day for Men 19-50 years
Selenium	10.2% 5.6μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	0.37% 5.6mg	24.6% 368mg	1500mg per day for Men 19-50 years
Zinc	7.66% 0.84mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	11.4% 421g	31.3% 1156g	3700g per day for Men 19-50 years

Bananas VS Tomato Puree Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Bananas or Tomato Puree?

Lets compare vitamin content per 500 calories of Bananas vs Tomato Puree:

• 500 calories of Bananas have 1.2 times more Vitamin B6 than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 20.3 times more Vitamin A, 1.9 times more Vitamin B1, 2.6 times more Vitamin B2, 5.2 times more Vitamin B3, 3.1 times more Vitamin B5, 1.3 times more Vitamin B9, 2.9 times more Vitamin C, 46.1 times more Vitamin E and 15.9 times more Vitamin K than Raw Bananas.
• 500 calories of Bananas have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Bananas as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Bananas vs Tomato Puree:

• 500 kcal of Canned Tomato Puree contain 8.4 times more Calcium, 8.6 times more Copper, 16 times more Iron, 2 times more Magnesium, 1.5 times more Manganese, 4.3 times more Phosphorus, 2.9 times more Potassium, 1.6 times more Selenium, 65.6 times more Sodium, 5.6 times more Zinc and 2.7 times more Water than Raw Bananas.
• 500 calories of Bananas lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Tomato Puree contain 1.7 times more Fiber and 3.5 times more Protein than Raw Bananas.
• Both Bananas and Tomato Puree offer comparable quantities of Energy, Carbohydrate, Sugars and Fructose per 500 calories.
• Both Raw Bananas as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.