Comparing Nutrients in 500 calories Tomato Paste VS Hickorynuts

Weight per 500 calories

• Tomato Paste: 610g
• Hickorynuts: 76g

Dried Hickorynuts have 8 times more energy per unit of mass than Canned Tomato Paste, which is very high in comparison to other foods. Tomato Paste having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Hickorynuts	7%	82%	11%

Macro Nutrients

	Tomato Paste	Hickorynuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	50.5% 49g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	16.7% 5.36g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	5.45% 0.93g	92% 15.7g	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	10.7% 14g	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	13% 4.87g	38g per day for Men 19-50 years
Protein	47% 26.3g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Hickorynuts	Recommended Dietary Allowance
Vitamin A	51.5% 463μg	0.59% 5.33μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	7.67% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	11.2% 0.15mg	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	7.6% 30.4μg	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	1.7% 1.52mg	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	Hickorynuts	Recommended Dietary Allowance
Calcium	22% 220mg	4.64% 46.4mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	62.4% 0.56mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	153% 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	36.5% 256mg	700mg per day for Men 19-50 years
Potassium	182% 6183mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	11.2% 6.16μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	0.051% 0.76mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	12% 448g	0.055% 2g	3700g per day for Men 19-50 years

Tomato Paste VS Hickorynuts Nutrients Per 500 Kcal

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

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

• 500 calories of Tomato Paste have 87 times more Vitamin A, 9.4 times more Vitamin B2, 27.2 times more Vitamin B3, 9 times more Vitamin B6, 2.4 times more Vitamin B9 and 87.7 times more Vitamin C than Hickorynuts.
• While 500 kcal of Dried Hickorynuts contain 1.8 times more Vitamin B1 and 1.5 times more Vitamin B5 than Canned Tomato Paste.
• 500 calories of Hickorynuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Canned Tomato Paste as well as Dried Hickorynuts have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Paste vs Hickorynuts:

• 500 calories of Tomato Paste have 4.7 times more Calcium, 4 times more Copper, 11.3 times more Iron, 1.9 times more Magnesium, 2 times more Phosphorus, 18.6 times more Potassium, 5.2 times more Selenium, 472.7 times more Sodium and 222.2 times more Water than Hickorynuts.
• While 500 kcal of Dried Hickorynuts contain 1.9 times more Manganese than Canned Tomato Paste.
• Both Tomato Paste and Hickorynuts contain similar levels of Zinc per 500 calories.
• 500 calories of Hickorynuts lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Paste have 8.3 times more Carbohydrate, 5.1 times more Fiber and 2.7 times more Protein than Hickorynuts.
• While 500 kcal of Dried Hickorynuts contain 17.1 times more Fat, 8.8 times more Saturated Fat, 18.7 times more Omega 3 and 16.9 times more Omega 6 than Canned Tomato Paste.
• Both Tomato Paste and Hickorynuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6