Comparing Nutrients in 500 calories Tomato Paste VS Puddings, tapioca, ready-to-eat, fat free

Weight per 500 calories

• Tomato Paste: 610g
• Puddings, tapioca, ready-to-eat, fat free: 532g

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 Puddings, tapioca, ready-to-eat, fat free?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%

Macro Nutrients

	Tomato Paste	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	2.03% 0.65g	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	0.063% 0.011g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.83% 5.3mg	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	87% 113g	130g per day for Men 19-50 years
Sugars	102% 74.3g	104% 75.4g	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	0% 0g	38g per day for Men 19-50 years
Protein	47% 26.3g	13.7% 7.66g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Puddings, tapioca, ready-to-eat, fat free	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	5.76% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	8.2% 0.11mg	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	2.66% 10.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	68.7% 1.65μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	148% 134mg	1.77% 1.6mg	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	0.35% 0.053mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	22% 220mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	10.6% 0.096mg	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	7.3% 0.59mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	6.33% 26.6mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	2.54% 0.059mg	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	11% 372mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	66.3% 995mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	8.22% 0.9mg	11mg per day for Men 19-50 years
Water	12% 448g	11% 406g	3700g per day for Men 19-50 years

Tomato Paste VS Puddings, Tapioca, Ready-to-eat, Fat Free Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Paste or Puddings, tapioca, ready-to-eat, fat free?

Lets compare vitamin content per 500 calories of Tomato Paste vs Puddings, tapioca, ready-to-eat, fat free:

• 500 calories of Tomato Paste have more Vitamin A, 5.3 times more Vitamin B1, 2.3 times more Vitamin B2, 34.9 times more Vitamin B3, 5.4 times more Vitamin B5, 12.4 times more Vitamin B6, 6.9 times more Vitamin B9, 83.7 times more Vitamin C, 492.9 times more Vitamin E and more Vitamin K than Puddings, tapioca, ready-to-eat, fat free.
• While 500 kcal of Puddings, tapioca, ready-to-eat, fat free contain more Vitamin B12 than Canned Tomato Paste.
• 500 calories of Tomato Paste have insufficient amounts of Vitamin B12
• 500 calories of Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Paste vs Puddings, tapioca, ready-to-eat, fat free:

• 500 calories of Tomato Paste have 23.2 times more Copper, 31.1 times more Iron, 9.6 times more Magnesium, 31.5 times more Manganese, 1.4 times more Phosphorus, 16.6 times more Potassium, more Selenium and 4.2 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• While 500 kcal of Puddings, tapioca, ready-to-eat, fat free contain 1.3 times more Calcium and 2.8 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Puddings, tapioca, ready-to-eat, fat free contain similar levels of Water per 500 calories.
• 500 calories of Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Iron, Magnesium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Paste have more Fiber and 3.4 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• Both Tomato Paste and Puddings, tapioca, ready-to-eat, fat free offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Fiber
• Both Canned Tomato Paste as well as Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.