Comparing Nutrients in 500 calories Tomato Paste VS Drumstick Pods

Weight per 500 calories

• Tomato Paste: 610g
• Drumstick Pods: 1351g

Tomato Paste has 2.2 times more energy per 100g than Drumstick Pods. It has average energy density when compared to other foods. Raw Drumstick Pods having low energy density.

Discover which food has more nutrients per 500 calories - Tomato Paste or Drumstick Pods?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Drumstick Pods	19%	4%	77%

Macro Nutrients

	Tomato Paste	Drumstick Pods	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	NA	1.6g per day for Men 19-50 years
Omega 6	5.45% 0.93g	NA	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	88.7% 115g	130g per day for Men 19-50 years
Sugars	102% 74.3g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.83g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	114% 43.2g	38g per day for Men 19-50 years
Protein	47% 26.3g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Drumstick Pods	Recommended Dietary Allowance
Vitamin A	51.5% 463μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	52.4% 8.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	215% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	125% 1.62mg	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	149% 595μg	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	2117% 1905mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Drumstick Pods	Recommended Dietary Allowance
Calcium	22% 220mg	40.5% 405mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	126% 1.14mg	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	61% 4.86mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	145% 608mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	152% 3.5mg	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	97% 676mg	700mg per day for Men 19-50 years
Potassium	182% 6183mg	183% 6230mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	17% 9.46μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	55.3% 6.1mg	11mg per day for Men 19-50 years
Water	12% 448g	32.2% 1192g	3700g per day for Men 19-50 years

Tomato Paste VS Drumstick Pods Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Paste or Drumstick Pods?

Lets compare vitamin content per 500 calories of Tomato Paste vs Drumstick Pods:

• 500 calories of Tomato Paste have 8.6 times more Vitamin A and 2.2 times more Vitamin B3 than Drumstick Pods.
• While 500 kcal of Raw Drumstick Pods contain 2 times more Vitamin B1, 12.4 times more Vitamin B5, 8.1 times more Vitamin B9 and 14.3 times more Vitamin C than Canned Tomato Paste.
• Both Tomato Paste and Drumstick Pods provide similar amounts of Vitamin B2 and Vitamin B6 per 500 calories.
• 500 calories of Drumstick Pods have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Raw Drumstick Pods have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Paste vs Drumstick Pods:

• 500 calories of Tomato Paste have 2 times more Copper, 3.7 times more Iron and 3.4 times more Selenium than Drumstick Pods.
• While 500 kcal of Raw Drumstick Pods contain 1.8 times more Calcium, 2.4 times more Magnesium, 1.9 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Sodium, 1.6 times more Zinc and 2.7 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Drumstick Pods contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Drumstick Pods contain 1.7 times more Fiber than Canned Tomato Paste.
• Both Tomato Paste and Drumstick Pods offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.