Comparing Nutrients in 500 calories Muffins, English, whole-wheat VS Tomato Puree

Weight per 500 calories

• Muffins, English, whole-wheat: 246g
• Tomato Puree: 1316g

Muffins, English, whole-wheat have 5.3 times more energy per 100g than Tomato Puree. It has above average energy density when compared to other foods. Canned Tomato Puree having low energy density.

Discover which food has more nutrients per 500 calories - Muffins, English, whole-wheat or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, whole-wheat	16%	9%	75%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Muffins, English, whole-wheat	Tomato Puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.33% 5.17g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.94g	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	76.5% 100g	91% 118g	130g per day for Men 19-50 years
Sugars	27.5% 20g	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	NA	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	NA	% 32.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	43.4% 16.5g	65.8% 25g	38g per day for Men 19-50 years
Protein	38.7% 21.7g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-wheat	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.6% 0.74mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.5% 8.4mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	128% 1.66mg	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	30% 121μg	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	0% 0mg	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	6.73% 1mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.05% 2.46μg	37.3% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, whole-wheat	Tomato Puree	Recommended Dietary Allowance
Calcium	65.3% 653mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	420% 3.78mg	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	75.4% 6.03mg	293% 23.4mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	72% 303mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	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	99% 695mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	15.2% 517mg	170% 5776mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	59.8% 897mg	24.6% 368mg	1500mg per day for Men 19-50 years
Zinc	36% 3.94mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	3.04% 113g	31.3% 1156g	3700g per day for Men 19-50 years

Muffins, English, Whole-wheat VS Tomato Puree Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Muffins, English, whole-wheat or Tomato Puree?

Lets compare vitamin content per 500 calories of Muffins, English, whole-wheat vs Tomato Puree:

• 500 calories of Muffins, English, whole-wheat have 2.2 times more Vitamin B1 than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain more Vitamin A, 3.1 times more Vitamin B2, 2.3 times more Vitamin B3, 3.4 times more Vitamin B5, 4.1 times more Vitamin B6, more Vitamin C, 25.7 times more Vitamin E and 18.2 times more Vitamin K than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Tomato Puree provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Muffins, English, whole-wheat have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Muffins, English, whole-wheat as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Muffins, English, whole-wheat vs Tomato Puree:

• 500 calories of Muffins, English, whole-wheat have 2.8 times more Calcium, 2 times more Manganese, 1.3 times more Phosphorus, 10.8 times more Selenium and 2.4 times more Sodium than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 7.2 times more Copper, 3.9 times more Iron, 1.7 times more Magnesium, 11.2 times more Potassium and 10.3 times more Water than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Tomato Puree contain similar levels of Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Muffins, English, whole-wheat have 1.8 times more Omega 6 than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 3.2 times more Sugars and 1.5 times more Fiber than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Tomato Puree offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Tomato Puree provide inadequate amounts of Omega 6
• Both Muffins, English, whole-wheat as well as Canned Tomato Puree provide inadequate amounts of Omega 3 in 500 calories.