Comparing Nutrients in 500 calories Jams, preserves, marmalades, sweetened with fruit juice VS Tomato Paste

Weight per 500 calories

• Jams, preserves, marmalades, sweetened with fruit juice: 236g
• Tomato Paste: 610g

Jams, preserves, marmalades, sweetened with fruit juice have 2.6 times more energy per 100g than Tomato Paste. It has above average energy density when compared to other foods. Canned Tomato Paste having average energy density.

Discover which food has more nutrients per 500 calories - Jams, preserves, marmalades, sweetened with fruit juice or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Jams, preserves, marmalades, sweetened with fruit juice	0%	0%	100%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Jams, preserves, marmalades, sweetened with fruit juice	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	96% 125g	88.7% 115g	130g per day for Men 19-50 years
Sugars	137% 99g	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	5.6% 2.12g	65.8% 25g	38g per day for Men 19-50 years
Protein	0% 0g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Jams, preserves, marmalades, sweetened with fruit juice	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.26% 2.36μg	51.5% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3% 0.48mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.18% 0.028mg	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	4.13% 16.5μg	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	47.4% 42.7mg	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	2.04% 0.31mg	175% 26.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.97% 2.36μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams, preserves, marmalades, sweetened with fruit juice	Tomato Paste	Recommended Dietary Allowance
Calcium	2.6% 26mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	8.12% 0.073mg	247% 2.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.065% 2.6μg	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	10% 0.8mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	2.8% 11.8mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	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	2.02% 14mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	3.43% 1.9μg	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	4.3% 0.47mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	3% 110g	12% 448g	3700g per day for Men 19-50 years

Jams, Preserves, Marmalades, Sweetened With Fruit Juice VS Tomato Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Jams, preserves, marmalades, sweetened with fruit juice or Tomato Paste?

Lets compare vitamin content per 500 calories of Jams, preserves, marmalades, sweetened with fruit juice vs Tomato Paste:

• 500 kcal of Canned Tomato Paste contain 196.5 times more Vitamin A, 5.5 times more Vitamin B1, 18 times more Vitamin B2, 39.2 times more Vitamin B3, 7.2 times more Vitamin B5, 46.5 times more Vitamin B6, 4.4 times more Vitamin B9, 3.1 times more Vitamin C, 85.5 times more Vitamin E and 29.5 times more Vitamin K than Jams, preserves, marmalades, sweetened with fruit juice.
• 500 calories of Jams, preserves, marmalades, sweetened with fruit juice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Jams, preserves, marmalades, sweetened with fruit juice as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Jams, preserves, marmalades, sweetened with fruit juice vs Tomato Paste:

• 500 kcal of Canned Tomato Paste contain 8.5 times more Calcium, 30.4 times more Copper, 22.7 times more Iron, 21.7 times more Magnesium, 4.9 times more Manganese, 35.8 times more Phosphorus, 40.3 times more Potassium, 17.1 times more Selenium, more Sodium, 8.1 times more Zinc and 4.1 times more Water than Jams, preserves, marmalades, sweetened with fruit juice.
• 500 calories of Jams, preserves, marmalades, sweetened with fruit juice lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Jams, preserves, marmalades, sweetened with fruit juice have 1.3 times more Sugars than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 11.8 times more Fiber and more Protein than Jams, preserves, marmalades, sweetened with fruit juice.
• Both Jams, preserves, marmalades, sweetened with fruit juice and Tomato Paste offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Jams, preserves, marmalades, sweetened with fruit juice provide inadequate amounts of Fiber and Protein
• Both Jams, preserves, marmalades, sweetened with fruit juice as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.