Comparing Nutrients in 500 calories Endive VS Tomato Paste

Weight per 500 calories

• Endive: 2941g
• Tomato Paste: 610g

Canned Tomato Paste has 4.8 times more energy per unit of mass than Raw Endive, which is average in comparison to other foods. Endive having very low energy density.

Discover which food has more nutrients per 500 calories - Endive or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Endive	25%	9%	66%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Endive	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.06% 5.9g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	5.45% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.8% 99g	88.7% 115g	130g per day for Men 19-50 years
Sugars	10% 7.35g	102% 74.3g	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	NA	49.2% 35.7g	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	NA	% 35g	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	g per day for Men 19-50 years
Fiber	240% 91g	65.8% 25g	38g per day for Men 19-50 years
Protein	65.7% 36.8g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Endive	Tomato Paste	Recommended Dietary Allowance
Vitamin A	353% 3176μg	51.5% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	196% 2.35mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	529% 26.5mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.2% 0.59mg	101% 1.3mg	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	1044% 4176μg	18.3% 73μg	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	212% 191mg	148% 134mg	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	86.3% 13mg	175% 26.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5662% 6794μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Endive	Tomato Paste	Recommended Dietary Allowance
Calcium	153% 1529mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	324% 2.9mg	247% 2.23mg	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	305% 24.4mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	537% 12.4mg	80% 1.84mg	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	118% 824mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	272% 9235mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	43% 647mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	211% 23.2mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	74.6% 2759g	12% 448g	3700g per day for Men 19-50 years

Endive VS Tomato Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Endive or Tomato Paste?

Lets compare vitamin content per 500 calories of Endive vs Tomato Paste:

• 500 calories of Endive have 6.9 times more Vitamin A, 6.4 times more Vitamin B1, 2.4 times more Vitamin B2, 30.6 times more Vitamin B5, 57.1 times more Vitamin B9, 1.4 times more Vitamin C and 97.7 times more Vitamin K than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.6 times more Vitamin B3, 2.2 times more Vitamin B6 and 2 times more Vitamin E than Raw Endive.
• Both Raw Endive as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Endive vs Tomato Paste:

• 500 calories of Endive have 7 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium, 6.7 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Sodium, 6 times more Zinc and 6.2 times more Water than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 5.5 times more Selenium than Raw Endive.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Endive have 9 times more Omega 3, 2.4 times more Omega 6, 3.6 times more Fiber and 1.4 times more Protein than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 10.1 times more Sugars than Raw Endive.
• Both Endive and Tomato Paste offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6