Comparing Nutrients in 500 calories Tomato Paste VS Pokeberry Shoots

Weight per 500 calories

• Tomato Paste: 610g
• Pokeberry Shoots: 2174g

Tomato Paste has 3.6 times more energy per 100g than Pokeberry Shoots. It has average energy density when compared to other foods. Raw Pokeberry Shoots having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Pokeberry Shoots	36%	13%	51%

Macro Nutrients

	Tomato Paste	Pokeberry Shoots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	8.96% 8.7g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	NA	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	62% 80.4g	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	97% 37g	38g per day for Men 19-50 years
Protein	47% 26.3g	101% 56.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	51.5% 463μg	1051% 9457μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	552% 7.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	21.3% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	244% 3.17mg	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	87% 348μg	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	3285% 2957mg	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	Pokeberry Shoots	Recommended Dietary Allowance
Calcium	22% 220mg	115% 1152mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	379% 3.4mg	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	462% 37mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	93% 391mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	395% 9.1mg	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	137% 957mg	700mg per day for Men 19-50 years
Potassium	182% 6183mg	155% 5261mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	35.6% 19.6μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	12% 448g	54% 1991g	3700g per day for Men 19-50 years

Tomato Paste VS Pokeberry Shoots Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Pokeberry Shoots contain 20.4 times more Vitamin A, 4.8 times more Vitamin B1, 7.7 times more Vitamin B2, 1.4 times more Vitamin B3, 2.4 times more Vitamin B6, 4.8 times more Vitamin B9 and 22.1 times more Vitamin C than Canned Tomato Paste.
• Both Tomato Paste and Pokeberry Shoots provide similar amounts of Vitamin B5 per 500 calories.
• Both Canned Tomato Paste as well as Raw Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Paste vs Pokeberry Shoots:

• 500 calories of Tomato Paste have 1.7 times more Selenium than Pokeberry Shoots.
• While 500 kcal of Raw Pokeberry Shoots contain 5.2 times more Calcium, 1.5 times more Copper, 2 times more Iron, 1.5 times more Magnesium, 4.9 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Sodium, 1.4 times more Zinc and 4.4 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Pokeberry Shoots contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Paste have 1.4 times more Carbohydrate than Pokeberry Shoots.
• While 500 kcal of Raw Pokeberry Shoots contain 1.5 times more Fiber and 2.1 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Pokeberry Shoots offer comparable quantities of Energy per 500 calories.