Comparing Nutrients in 500 calories Rolls, hard (includes kaiser) VS Tomato Paste

Weight per 500 calories

• Rolls, hard (includes kaiser): 171g
• Tomato Paste: 610g

Rolls, hard (includes kaiser) have 3.6 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 - Rolls, hard (includes kaiser) or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Rolls, hard (includes kaiser)	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.56% 7.34g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	3.23% 1.03g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	10.3% 0.17g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.77g	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	69% 90g	88.7% 115g	130g per day for Men 19-50 years
Sugars	4.17% 3.02g	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	10.3% 3.92g	65.8% 25g	38g per day for Men 19-50 years
Protein	30% 17g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	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	68% 0.82mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	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	40.5% 162μg	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	4.78% 0.72mg	175% 26.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.85% 1.02μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Tomato Paste	Recommended Dietary Allowance
Calcium	16.2% 162mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	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	70% 5.6mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	24.4% 171mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	5.42% 184mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	121% 66.7μg	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	62% 928mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	1.43% 53g	12% 448g	3700g per day for Men 19-50 years

Rolls, Hard (includes Kaiser) VS Tomato Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rolls, hard (includes kaiser) or Tomato Paste?

Lets compare vitamin content per 500 calories of Rolls, hard (includes kaiser) vs Tomato Paste:

• 500 calories of Rolls, hard (includes kaiser) have 2.2 times more Vitamin B1 and 2.2 times more Vitamin B9 than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain more Vitamin A, 1.6 times more Vitamin B2, 2.6 times more Vitamin B3, 22.1 times more Vitamin B6, more Vitamin C, 36.6 times more Vitamin E and 67.9 times more Vitamin K than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Tomato Paste provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Rolls, hard (includes kaiser) have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Rolls, hard (includes kaiser) as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Rolls, hard (includes kaiser) vs Tomato Paste:

• 500 calories of Rolls, hard (includes kaiser) have 2.1 times more Selenium and 2.6 times more Sodium than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.4 times more Calcium, 8 times more Copper, 3.2 times more Iron, 5.6 times more Magnesium, 2.3 times more Manganese, 3 times more Phosphorus, 33.5 times more Potassium, 2.4 times more Zinc and 8.5 times more Water than Rolls, hard (includes kaiser).
• 500 calories of Rolls, hard (includes kaiser) lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rolls, hard (includes kaiser) have 3.9 times more Omega 3 and 3 times more Omega 6 than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.3 times more Carbohydrate, 24.6 times more Sugars, 6.4 times more Fiber and 1.6 times more Protein than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Tomato Paste offer comparable quantities of Energy per 500 calories.
• 500 calories of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6