Comparing Nutrients in 500 calories Tomato Paste VS Boiled Lotus Root

Weight per 500 calories

• Tomato Paste: 610g
• Boiled Lotus Root: 758g

Tomato Paste has 1.2 times more energy per 100g than Boiled Lotus Root. It has average energy density when compared to other foods. Boiled and Drained Lotus Root having low energy density.

Discover which food has more nutrients per 500 calories - Tomato Paste or Boiled Lotus Root?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Boiled Lotus Root	9%	1%	90%

Macro Nutrients

	Tomato Paste	Boiled Lotus Root	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	5.45% 0.93g	0.45% 0.076g	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	93% 121g	130g per day for Men 19-50 years
Sugars	102% 74.3g	5.22% 3.8g	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	62% 23.5g	38g per day for Men 19-50 years
Protein	47% 26.3g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Boiled Lotus Root	Recommended Dietary Allowance
Vitamin A	51.5% 463μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	5.83% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	14.2% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	45.8% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	127% 1.65mg	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	15% 60.6μg	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	231% 208mg	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	0.51% 0.076mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	0.63% 0.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Boiled Lotus Root	Recommended Dietary Allowance
Calcium	22% 220mg	19.7% 197mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	183% 1.64mg	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	85.2% 6.8mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	72.5% 1.67mg	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	84.4% 591mg	700mg per day for Men 19-50 years
Potassium	182% 6183mg	81% 2750mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	8.26% 4.55μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	22.7% 341mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	12% 448g	16.7% 617g	3700g per day for Men 19-50 years

Tomato Paste VS Boiled Lotus Root Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Paste or Boiled Lotus Root?

Lets compare vitamin content per 500 calories of Tomato Paste vs Boiled Lotus Root:

• 500 calories of Tomato Paste have more Vitamin A, 12.3 times more Vitamin B2, 8.3 times more Vitamin B3, 1.2 times more Vitamin B9, 346.1 times more Vitamin E and 91.8 times more Vitamin K than Boiled Lotus Root.
• While 500 kcal of Boiled and Drained Lotus Root contain 2.6 times more Vitamin B1, 2.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.6 times more Vitamin C than Canned Tomato Paste.
• 500 calories of Boiled Lotus Root have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Boiled and Drained Lotus Root have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Paste vs Boiled Lotus Root:

• 500 calories of Tomato Paste have 1.4 times more Copper, 2.7 times more Iron, 1.5 times more Magnesium, 2.2 times more Potassium, 7.1 times more Selenium and 1.5 times more Zinc than Boiled Lotus Root.
• While 500 kcal of Boiled and Drained Lotus Root contain 1.4 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Boiled Lotus Root contain similar levels of Calcium, Manganese, Phosphorus and Sodium per 500 calories.
• 500 calories of Boiled Lotus Root lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Paste have 19.6 times more Sugars and 2.2 times more Protein than Boiled Lotus Root.
• Both Tomato Paste and Boiled Lotus Root offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Canned Tomato Paste as well as Boiled and Drained Lotus Root provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.