Comparing Nutrients in 500 calories Tomato Paste VS Sugar-apples

Weight per 500 calories

• Tomato Paste: 610g
• Sugar-apples: 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 Sugar-apples?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Sugar-apples	8%	2%	90%

Macro Nutrients

	Tomato Paste	Sugar-apples	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.8% 0.26g	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	1.25% 0.21g	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	97% 126g	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	61.6% 23.4g	38g per day for Men 19-50 years
Protein	47% 26.3g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Sugar-apples	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	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	46.2% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	82% 1.06mg	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	18.6% 74.5μg	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	215% 193mg	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	Sugar-apples	Recommended Dietary Allowance
Calcium	22% 220mg	12.8% 128mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	51% 0.46mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	26.6% 112mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	182% 6183mg	38.6% 1314mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	4.84% 0.53mg	11mg per day for Men 19-50 years
Water	12% 448g	10.5% 390g	3700g per day for Men 19-50 years

Tomato Paste VS Sugar-apples Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Tomato Paste vs Sugar-apples:

• 500 calories of Tomato Paste have more Vitamin A, 1.6 times more Vitamin B2, 4 times more Vitamin B3 and 1.2 times more Vitamin B6 than Sugar-apples.
• While 500 kcal of Raw Sugar-apples contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.4 times more Vitamin C than Canned Tomato Paste.
• Both Tomato Paste and Sugar-apples provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Sugar-apples have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Raw Sugar-apples have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Tomato Paste vs Sugar-apples:

• 500 calories of Tomato Paste have 1.7 times more Calcium, 4.9 times more Copper, 5.7 times more Iron, 2.3 times more Magnesium, 3 times more Phosphorus, 4.7 times more Potassium, 10.1 times more Selenium, 7.5 times more Sodium and 7.2 times more Zinc than Sugar-apples.
• Both Tomato Paste and Sugar-apples contain similar levels of Water per 500 calories.
• 500 calories of Sugar-apples lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Paste have 2.4 times more Protein than Sugar-apples.
• Both Tomato Paste and Sugar-apples offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Canned Tomato Paste as well as Raw Sugar-apples provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.