Comparing Nutrients in 500 calories Tomato Paste VS Apples no Skin

Weight per 500 calories

• Tomato Paste: 610g
• Apples no Skin: 1042g

Tomato Paste has 1.7 times more energy per 100g than Apples no Skin. It has average energy density when compared to other foods. Raw Apples without skin having low energy density.

Discover which food has more nutrients per 500 calories - Tomato Paste or Apples no Skin?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Apples no Skin	2%	2%	96%

Macro Nutrients

	Tomato Paste	Apples no Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	4.56% 0.073g	1.6g per day for Men 19-50 years
Omega 6	5.45% 0.93g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	102% 133g	130g per day for Men 19-50 years
Sugars	102% 74.3g	145% 105g	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	49.2% 35.7g	86.6% 63g	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	% 35g	% 34g	g per day for Men 19-50 years
Sucrose	% 1.83g	% 8.54g	g per day for Men 19-50 years
Fiber	65.8% 25g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	47% 26.3g	5.02% 2.8g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Apples no Skin	Recommended Dietary Allowance
Vitamin A	51.5% 463μg	2.3% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	5.92% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	29.6% 0.39mg	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	18.3% 73μg	0% 0μg	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	148% 134mg	46.3% 41.7mg	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	175% 26.2mg	3.47% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	5.2% 6.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Apples no Skin	Recommended Dietary Allowance
Calcium	22% 220mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	36% 0.32mg	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	227% 18mg	9.1% 0.73mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	17.2% 0.4mg	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	72.3% 506mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	182% 6183mg	27.6% 938mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	4.73% 0.52mg	11mg per day for Men 19-50 years
Water	12% 448g	24.4% 903g	3700g per day for Men 19-50 years

Tomato Paste VS Apples No Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Paste or Apples no Skin?

Lets compare vitamin content per 500 calories of Tomato Paste vs Apples no Skin:

• 500 calories of Tomato Paste have 22.2 times more Vitamin A, 1.8 times more Vitamin B1, 3.2 times more Vitamin B2, 19.8 times more Vitamin B3, 3.4 times more Vitamin B6, more Vitamin B9, 3.2 times more Vitamin C, 50.3 times more Vitamin E and 11.1 times more Vitamin K than Apples no Skin.
• Both Tomato Paste and Apples no Skin provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Apples no Skin have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Raw Apples without skin have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Paste vs Apples no Skin:

• 500 calories of Tomato Paste have 4.2 times more Calcium, 6.9 times more Copper, 24.9 times more Iron, 6.1 times more Magnesium, 4.7 times more Manganese, 4.4 times more Phosphorus, 6.6 times more Potassium, more Selenium, more Sodium and 7.4 times more Zinc than Apples no Skin.
• While 500 kcal of Raw Apples without skin contain 2 times more Water than Canned Tomato Paste.
• 500 calories of Apples no Skin lack sufficient amounts of Calcium, Iron, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Paste have 1.8 times more Fiber and 9.4 times more Protein than Apples no Skin.
• While 500 kcal of Raw Apples without skin contain 1.4 times more Sugars and 1.8 times more Fructose than Canned Tomato Paste.
• Both Tomato Paste and Apples no Skin offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Apples no Skin provide inadequate amounts of Protein
• Both Canned Tomato Paste as well as Raw Apples without skin provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.