Comparing Nutrients in 500 calories Tomato Paste VS Boiled Yambean

Weight per 500 calories

• Tomato Paste: 610g
• Boiled Yambean: 1316g

Tomato Paste has 2.2 times more energy per 100g than Boiled Yambean . It has average energy density when compared to other foods. Boiled and Drained Yambean having low energy density.

Discover which food has more nutrients per 500 calories - Tomato Paste or Boiled Yambean ?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Boiled Yambean	7%	2%	91%

Macro Nutrients

	Tomato Paste	Boiled Yambean	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	1.22% 1.2g	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	89.3% 116g	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	NA	38g per day for Men 19-50 years
Protein	47% 26.3g	17% 9.47g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Boiled Yambean	Recommended Dietary Allowance
Vitamin A	51.5% 463μg	1.46% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	18.6% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	40.5% 0.53mg	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	26.3% 105μg	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	206% 186mg	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	Boiled Yambean	Recommended Dietary Allowance
Calcium	22% 220mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	67.3% 0.61mg	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% 7.5mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	34.5% 145mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	32.6% 0.75mg	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	30% 211mg	700mg per day for Men 19-50 years
Potassium	182% 6183mg	52.2% 1776mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	3.5% 52.6mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	18% 1.97mg	11mg per day for Men 19-50 years
Water	12% 448g	32% 1185g	3700g per day for Men 19-50 years

Tomato Paste VS Boiled Yambean Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Paste or Boiled Yambean ?

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

• 500 calories of Tomato Paste have 35.2 times more Vitamin A, 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 7.5 times more Vitamin B3 and 2.5 times more Vitamin B6 than Boiled Yambean .
• While 500 kcal of Boiled and Drained Yambean contain 1.8 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.4 times more Vitamin C than Canned Tomato Paste.
• 500 calories of Boiled Yambean have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Boiled and Drained Yambean have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Paste vs Boiled Yambean :

• 500 calories of Tomato Paste have 1.5 times more Calcium, 3.7 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 2.5 times more Manganese, 2.4 times more Phosphorus, 3.5 times more Potassium, 3.5 times more Selenium, 6.8 times more Sodium and 1.9 times more Zinc than Boiled Yambean .
• While 500 kcal of Boiled and Drained Yambean contain 2.6 times more Water than Canned Tomato Paste.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Paste have 2.8 times more Protein than Boiled Yambean .
• Both Tomato Paste and Boiled Yambean offer comparable quantities of Energy and Carbohydrate per 500 calories.