Comparing Nutrients in 500 calories Tomato Paste VS Passion-fruit, Purple

Weight per 500 calories

• Tomato Paste: 610g
• Passion-fruit, Purple: 516g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 500 calories - Tomato Paste or Passion-fruit, Purple?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Passion-fruit, Purple	8%	6%	86%

Macro Nutrients

	Tomato Paste	Passion-fruit, Purple	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	0.32% 0.005g	1.6g per day for Men 19-50 years
Omega 6	5.45% 0.93g	12.4% 2.1g	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	79.6% 57.7g	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	141% 53.6g	38g per day for Men 19-50 years
Protein	47% 26.3g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Passion-fruit, Purple	Recommended Dietary Allowance
Vitamin A	51.5% 463μg	36.7% 330μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	48.3% 7.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	39.7% 0.52mg	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	18% 72μg	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	172% 155mg	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	0.69% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	3% 3.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Passion-fruit, Purple	Recommended Dietary Allowance
Calcium	22% 220mg	6.2% 62mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	49.3% 0.44mg	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	103% 8.25mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	35.6% 149mg	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	50% 351mg	700mg per day for Men 19-50 years
Potassium	182% 6183mg	52.8% 1794mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	5.62% 3.1μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	9.62% 144mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	12% 448g	10% 376g	3700g per day for Men 19-50 years

Tomato Paste VS Passion-fruit, Purple Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Paste or Passion-fruit, Purple?

Lets compare vitamin content per 500 calories of Tomato Paste vs Passion-fruit, Purple:

• 500 calories of Tomato Paste have 1.4 times more Vitamin A, more Vitamin B1, 1.4 times more Vitamin B2, 2.4 times more Vitamin B3, 2.6 times more Vitamin B6, 254.3 times more Vitamin E and 19.3 times more Vitamin K than Passion-fruit, Purple.
• Both Tomato Paste and Passion-fruit, Purple provide similar amounts of Vitamin B9 and Vitamin C per 500 calories.
• 500 calories of Passion-fruit, Purple have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Raw Passion-fruit, Purple have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Paste vs Passion-fruit, Purple:

• 500 calories of Tomato Paste have 3.5 times more Calcium, 5 times more Copper, 2.2 times more Iron, 1.7 times more Magnesium, 1.4 times more Phosphorus, 3.4 times more Potassium, 10.4 times more Selenium, 2.5 times more Sodium and 7.5 times more Zinc than Passion-fruit, Purple.
• Both Tomato Paste and Passion-fruit, Purple contain similar levels of Water per 500 calories.
• 500 calories of Passion-fruit, Purple lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Paste have 1.3 times more Sugars and 2.3 times more Protein than Passion-fruit, Purple.
• While 500 kcal of Raw Passion-fruit, Purple contain 2.3 times more Omega 6 and 2.1 times more Fiber than Canned Tomato Paste.
• Both Tomato Paste and Passion-fruit, Purple offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Raw Passion-fruit, Purple provide inadequate amounts of Omega 3 in 500 calories.