Comparing Nutrients in 500 calories Tomato Paste VS Cooked Teff

Weight per 500 calories

• Tomato Paste: 610g
• Cooked Teff: 495g

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 Cooked Teff?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cooked Teff	15%	6%	79%

Macro Nutrients

	Tomato Paste	Cooked Teff	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	3.3% 3.2g	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	75.6% 98g	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	36.5% 14g	38g per day for Men 19-50 years
Protein	47% 26.3g	34.2% 19g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cooked Teff	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	75.5% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	28% 4.5mg	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	37% 0.48mg	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	22.3% 89μg	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	NA	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	Cooked Teff	Recommended Dietary Allowance
Calcium	22% 220mg	24.3% 243mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	124% 1.1mg	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	127% 10mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	59% 248mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	616% 14mg	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	85% 594mg	700mg per day for Men 19-50 years
Potassium	182% 6183mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	NA	55μg per day for Men 19-50 years
Sodium	24% 360mg	2.64% 39.6mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	12% 448g	10% 371g	3700g per day for Men 19-50 years

Tomato Paste VS Cooked Teff Nutrients Per 500 Kcal

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

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

• 500 calories of Tomato Paste have more Vitamin A, 5.7 times more Vitamin B2, 4.2 times more Vitamin B3 and 2.7 times more Vitamin B6 than Cooked Teff.
• While 500 kcal of Cooked Teff contain 2.5 times more Vitamin B1 than Canned Tomato Paste.
• Both Tomato Paste and Cooked Teff provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Cooked Teff have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Cooked Teff have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Tomato Paste vs Cooked Teff:

• 500 calories of Tomato Paste have 2 times more Copper, 1.8 times more Iron, 11.7 times more Potassium, 9.1 times more Sodium and 1.2 times more Water than Cooked Teff.
• While 500 kcal of Cooked Teff contain 7.7 times more Manganese and 1.4 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Cooked Teff contain similar levels of Calcium, Magnesium and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Paste have 1.8 times more Fiber and 1.4 times more Protein than Cooked Teff.
• Both Tomato Paste and Cooked Teff offer comparable quantities of Energy and Carbohydrate per 500 calories.