Comparing Nutrients in 500 calories Tomato Paste VS Tomato Powder

Weight per 500 calories

• Tomato Paste: 610g
• Tomato Powder: 166g

Tomato Powder has 3.7 times more energy per unit of mass than Canned Tomato Paste, which is high in comparison to other foods. Tomato Paste having average energy density.

Which food has more nutrients per 500 calories - Tomato Paste or Tomato Powder?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Tomato Paste	Tomato Powder	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	5.45% 0.93g	1.67% 0.28g	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	95% 124g	130g per day for Men 19-50 years
Sugars	102% 74.3g	100% 72.7g	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	72% 27.3g	38g per day for Men 19-50 years
Protein	47% 26.3g	38% 21.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Tomato Powder	Recommended Dietary Allowance
Vitamin A	51.5% 463μg	159% 1427μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	125% 6.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	58.2% 0.76mg	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	49.7% 199μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	175% 26.2mg	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	67.3% 80.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Tomato Powder	Recommended Dietary Allowance
Calcium	22% 220mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	228% 2.05mg	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	94% 7.55mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	140% 3.23mg	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	69.8% 488mg	700mg per day for Men 19-50 years
Potassium	182% 6183mg	94% 3190mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	16% 8.77μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	14.8% 222mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	25.7% 2.83mg	11mg per day for Men 19-50 years
Water	12% 448g	0.14% 5.07g	3700g per day for Men 19-50 years

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

• Canned Tomato Paste has 1.2 times more Vitamin B3, 1.7 times more Vitamin B6 and 1.3 times more Vitamin E than Tomato Powder.
• While Tomato Powder contains 3.1 times more Vitamin A, 4.1 times more Vitamin B1, 1.4 times more Vitamin B2, 7.2 times more Vitamin B5, 2.7 times more Vitamin B9 and 1.4 times more Vitamin C than Canned Tomato Paste.
• Both Canned Tomato Paste and Tomato Powder have similar amounts of Vitamin K per 500 kcal.
• Both Canned Tomato Paste as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomato Paste vs Tomato Powder:

• Canned Tomato Paste has 2.4 times more Iron, 1.9 times more Potassium, 3.7 times more Selenium, 1.6 times more Sodium, 1.4 times more Zinc and 88.5 times more Water than Tomato Powder.
• While Tomato Powder contains 1.3 times more Calcium and 1.8 times more Manganese than Canned Tomato Paste.
• Both Canned Tomato Paste and Tomato Powder have similar amounts of Copper, Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Tomato Paste has 3.3 times more Omega 6 and 1.2 times more Protein than Tomato Powder.
• Both Canned Tomato Paste and Tomato Powder have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 500 kcal.
• Both Canned Tomato Paste as well as Tomato Powder have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.