Comparing Nutrients in 500 calories Molasses VS Tomato Paste

Weight per 500 calories

• Molasses: 172g
• Tomato Paste: 610g

Molasses have 3.5 times more energy per 100g than Tomato Paste. It has high energy density when compared to other foods. Canned Tomato Paste having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Molasses	0%	0%	100%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Molasses	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	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	0.51% 0.086g	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	99% 129g	88.7% 115g	130g per day for Men 19-50 years
Sugars	178% 129g	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	30.4% 22g	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	% 20.5g	% 35g	g per day for Men 19-50 years
Sucrose	% 50.7g	% 1.83g	g per day for Men 19-50 years
Fiber	0% 0g	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

	Molasses	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	51.5% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.27% 0.003mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	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	0% 0μg	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	0% 0mg	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	0% 0mg	175% 26.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Molasses	Tomato Paste	Recommended Dietary Allowance
Calcium	35.3% 353mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	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	102% 8.14mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	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	7.64% 53.4mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	74.2% 2524mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	55.8% 30.7μg	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	4.25% 63.8mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	1% 37.7g	12% 448g	3700g per day for Men 19-50 years

Molasses VS Tomato Paste Nutrients Per 500 Kcal

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

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

• 500 calories of Molasses have 1.6 times more Vitamin B5 than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain more Vitamin A, 5.2 times more Vitamin B1, 270.5 times more Vitamin B2, 11.7 times more Vitamin B3, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Molasses.
• Both Molasses and Tomato Paste provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Molasses have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Molasses as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Molasses vs Tomato Paste:

• 500 calories of Molasses have 1.6 times more Calcium, 1.6 times more Magnesium and 1.4 times more Manganese than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 2.7 times more Copper, 2.2 times more Iron, 9.5 times more Phosphorus, 2.4 times more Potassium, 5.6 times more Sodium, 7.7 times more Zinc and 11.9 times more Water than Molasses.
• Both Molasses and Tomato Paste contain similar levels of Selenium per 500 calories.
• 500 calories of Molasses lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Molasses have 1.7 times more Sugars than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.6 times more Fructose, more Fiber and more Protein than Molasses.
• Both Molasses and Tomato Paste offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Molasses provide inadequate amounts of Fiber and Protein
• Both Molasses as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.