Comparing Nutrients in 500 calories Tomato Paste VS Mammy-apple

Weight per 500 calories

• Tomato Paste: 610g
• Mammy-apple: 980g

Tomato Paste has 1.6 times more energy per 100g than Mammy-apple. It has average energy density when compared to other foods. Raw Mammy-apple having low energy density.

Discover which food has more nutrients per 500 calories - Tomato Paste or Mammy-apple?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Mammy-apple	4%	8%	88%

Macro Nutrients

	Tomato Paste	Mammy-apple	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	4.17% 1.33g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.45% 0.93g	4.56% 0.77g	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	94% 123g	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	77.4% 29.4g	38g per day for Men 19-50 years
Protein	47% 26.3g	8.75% 4.9g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Mammy-apple	Recommended Dietary Allowance
Vitamin A	51.5% 463μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	24.5% 3.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	75.4% 0.98mg	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	34.3% 137μg	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	153% 137mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Mammy-apple	Recommended Dietary Allowance
Calcium	22% 220mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	94% 0.84mg	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	85.8% 6.86mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	NA	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	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	182% 6183mg	13.6% 461mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	12% 448g	23% 845g	3700g per day for Men 19-50 years

Tomato Paste VS Mammy-apple Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Paste or Mammy-apple?

Lets compare vitamin content per 500 calories of Tomato Paste vs Mammy-apple:

• 500 calories of Tomato Paste have 3.9 times more Vitamin A, 1.9 times more Vitamin B1, 2.4 times more Vitamin B2, 4.8 times more Vitamin B3 and 1.3 times more Vitamin B6 than Mammy-apple.
• While 500 kcal of Raw Mammy-apple contain 1.9 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Mammy-apple provide similar amounts of Vitamin B5 and Vitamin C per 500 calories.
• Both Canned Tomato Paste as well as Raw Mammy-apple have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Tomato Paste vs Mammy-apple:

• 500 calories of Tomato Paste have 2 times more Calcium, 2.6 times more Copper, 2.6 times more Iron, 1.6 times more Magnesium, 4.7 times more Phosphorus, 13.4 times more Potassium, 5.5 times more Selenium, 2.4 times more Sodium and 3.9 times more Zinc than Mammy-apple.
• While 500 kcal of Raw Mammy-apple contain 1.9 times more Water than Canned Tomato Paste.
• 500 calories of Mammy-apple lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Paste have 5.4 times more Protein than Mammy-apple.
• Both Tomato Paste and Mammy-apple offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Mammy-apple provide inadequate amounts of Protein
• Both Canned Tomato Paste as well as Raw Mammy-apple provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.