Comparing Nutrients in 500 calories Extra Sweet Pineapple VS Tomato Paste

Weight per 500 calories

• Extra Sweet Pineapple: 980g
• Tomato Paste: 610g

Canned Tomato Paste has 1.6 times more energy per unit of mass than Raw Extra Sweet Pineapple, which is average in comparison to other foods. Extra Sweet Pineapple having low energy density.

Discover which food has more nutrients per 500 calories - Extra Sweet Pineapple or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Extra Sweet Pineapple	4%	2%	94%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Extra Sweet Pineapple	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.08g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	NA	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	NA	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	NA	5.45% 0.93g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	88.7% 115g	130g per day for Men 19-50 years
Sugars	140% 101g	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	29% 21g	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	% 16.7g	% 35g	g per day for Men 19-50 years
Sucrose	% 63.4g	% 1.83g	g per day for Men 19-50 years
Fiber	36% 13.7g	65.8% 25g	38g per day for Men 19-50 years
Protein	9.28% 5.2g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Tomato Paste	Recommended Dietary Allowance
Vitamin A	3.27% 29.4μg	51.5% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.4% 0.78mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.97mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.1mg	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	46.6% 186μg	18.3% 73μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	614% 553mg	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	1.3% 0.2mg	175% 26.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.7% 6.86μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Tomato Paste	Recommended Dietary Allowance
Calcium	12.7% 127mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	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	34.3% 2.75mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	349% 8mg	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	11.2% 78.4mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	31% 1059mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.98μg	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.8mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	22.7% 840g	12% 448g	3700g per day for Men 19-50 years

Extra Sweet Pineapple VS Tomato Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Extra Sweet Pineapple or Tomato Paste?

Lets compare vitamin content per 500 calories of Extra Sweet Pineapple vs Tomato Paste:

• 500 calories of Extra Sweet Pineapple have 2.1 times more Vitamin B1, 2.5 times more Vitamin B5, 2.5 times more Vitamin B9 and 4.1 times more Vitamin C than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 15.8 times more Vitamin A, 2.9 times more Vitamin B2, 3.8 times more Vitamin B3, 133.7 times more Vitamin E and 10.1 times more Vitamin K than Raw Extra Sweet Pineapple.
• Both Extra Sweet Pineapple and Tomato Paste provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Extra Sweet Pineapple have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Extra Sweet Pineapple as well as Canned Tomato Paste have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Extra Sweet Pineapple vs Tomato Paste:

• 500 calories of Extra Sweet Pineapple have 4.4 times more Manganese and 1.9 times more Water than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.7 times more Calcium, 2 times more Copper, 6.6 times more Iron, 2.2 times more Magnesium, 6.5 times more Phosphorus, 5.8 times more Potassium, 33 times more Selenium, 36.7 times more Sodium and 3.3 times more Zinc than Raw Extra Sweet Pineapple.
• 500 calories of Extra Sweet Pineapple lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Extra Sweet Pineapple have 1.4 times more Sugars than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.7 times more Fructose, 1.8 times more Fiber and 5.1 times more Protein than Raw Extra Sweet Pineapple.
• Both Extra Sweet Pineapple and Tomato Paste offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Extra Sweet Pineapple provide inadequate amounts of Protein