Comparing Nutrients in 500 calories Tomato Paste VS Fortified Instant Oats

Weight per 500 calories

• Tomato Paste: 610g
• Fortified Instant Oats: 138g

Dry Plain Fortified Instant Oats have 4.4 times more energy per unit of mass than Canned Tomato Paste, which is high in comparison to other foods. Tomato Paste having average energy density.

Discover which food has more nutrients per 500 calories - Tomato Paste or Fortified Instant Oats?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Fortified Instant Oats	12%	16%	72%

Macro Nutrients

	Tomato Paste	Fortified Instant Oats	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	9.83% 9.53g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	5.8% 1.86g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	5.45% 0.93g	20% 3.4g	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	74% 96g	130g per day for Men 19-50 years
Sugars	102% 74.3g	2.86% 2.07g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 1.83g	% 1.4g	g per day for Men 19-50 years
Fiber	65.8% 25g	36.3% 14g	38g per day for Men 19-50 years
Protein	47% 26.3g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	51.5% 463μg	118% 1066μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	51.2% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	8.93% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	8.5% 0.11mg	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	11% 44μg	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	0% 0mg	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	4.7% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	2.2% 2.62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Fortified Instant Oats	Recommended Dietary Allowance
Calcium	22% 220mg	48.5% 485mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	55.2% 0.5mg	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	427% 34mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	203% 4.68mg	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	83.5% 584mg	700mg per day for Men 19-50 years
Potassium	182% 6183mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	58.3% 32μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	20.3% 304mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	12% 448g	0.33% 12.3g	3700g per day for Men 19-50 years

Tomato Paste VS Fortified Instant Oats Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Paste or Fortified Instant Oats?

Lets compare vitamin content per 500 calories of Tomato Paste vs Fortified Instant Oats:

• 500 calories of Tomato Paste have 13.5 times more Vitamin B2, 13.1 times more Vitamin B3, 11.9 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C, 37.2 times more Vitamin E and 26.5 times more Vitamin K than Fortified Instant Oats.
• While 500 kcal of Dry Plain Fortified Instant Oats contain 2.3 times more Vitamin A, 1.7 times more Vitamin B1 and 1.9 times more Vitamin B5 than Canned Tomato Paste.
• 500 calories of Fortified Instant Oats have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Dry Plain Fortified Instant Oats have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Paste vs Fortified Instant Oats:

• 500 calories of Tomato Paste have 4.5 times more Copper, 1.4 times more Magnesium, 12.2 times more Potassium and 36.4 times more Water than Fortified Instant Oats.
• While 500 kcal of Dry Plain Fortified Instant Oats contain 2.2 times more Calcium, 1.9 times more Iron and 2.5 times more Manganese than Canned Tomato Paste.
• Both Tomato Paste and Fortified Instant Oats contain similar levels of Phosphorus, Selenium, Sodium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Paste have 1.2 times more Carbohydrate, 35.8 times more Sugars, 258.3 times more Fructose, 1.8 times more Fiber and 1.6 times more Protein than Fortified Instant Oats.
• While 500 kcal of Dry Plain Fortified Instant Oats contain 3.6 times more Omega 6 than Canned Tomato Paste.
• Both Tomato Paste and Fortified Instant Oats offer comparable quantities of Energy per 500 calories.
• 500 calories of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Dry Plain Fortified Instant Oats provide inadequate amounts of Omega 3 in 500 calories.