Comparing Nutrients in 500 calories Tomato Puree VS Kelp Seaweed

Weight per 500 calories

• Tomato Puree: 1316g
• Kelp Seaweed: 1163g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Tomato Puree or Kelp Seaweed?

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Kelp Seaweed	13%	10%	77%

Macro Nutrients

	Tomato Puree	Kelp Seaweed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.85% 2.76g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	8.98% 2.87g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	2.9% 0.047g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	85.6% 111g	130g per day for Men 19-50 years
Sugars	87.7% 63.6g	9.62% 6.98g	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	43% 31.3g	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	% 32.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	39.8% 15g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Kelp Seaweed	Recommended Dietary Allowance
Vitamin A	38% 342μg	7.75% 69.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	134% 1.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.3mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	149% 7.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	1.8% 0.023mg	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	36% 145μg	523% 2093μg	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	155% 139mg	38.8% 35mg	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	173% 26mg	67.4% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.3% 44.7μg	640% 767μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Kelp Seaweed	Recommended Dietary Allowance
Calcium	23.7% 237mg	195% 1953mg	1000mg per day for Men 19-50 years
Copper	420% 3.78mg	168% 1.5mg	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	293% 23.4mg	414% 33mg	8mg per day for Men 19-50 years
Magnesium	72% 303mg	335% 1407mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	101% 2.33mg	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	75% 526mg	69.8% 488mg	700mg per day for Men 19-50 years
Potassium	170% 5776mg	30.4% 1035mg	3400mg per day for Men 19-50 years
Selenium	16.7% 9.2μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	24.6% 368mg	181% 2709mg	1500mg per day for Men 19-50 years
Zinc	43% 4.74mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	31.3% 1156g	25.6% 949g	3700g per day for Men 19-50 years

Tomato Puree VS Kelp Seaweed Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Puree or Kelp Seaweed?

Lets compare vitamin content per 500 calories of Tomato Puree vs Kelp Seaweed:

• 500 calories of Tomato Puree have 4.9 times more Vitamin A, 3.5 times more Vitamin B3, 71.3 times more Vitamin B6, 4 times more Vitamin C and 2.6 times more Vitamin E than Kelp Seaweed.
• While 500 kcal of Raw Kelp Seaweed contain 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B5, 14.5 times more Vitamin B9 and 17.2 times more Vitamin K than Canned Tomato Puree.
• 500 calories of Kelp Seaweed have insufficient amounts of Vitamin A and Vitamin B6
• Both Canned Tomato Puree as well as Raw Kelp Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Puree vs Kelp Seaweed:

• 500 calories of Tomato Puree have 2.5 times more Copper, 5.6 times more Potassium and 1.2 times more Water than Kelp Seaweed.
• While 500 kcal of Raw Kelp Seaweed contain 8.2 times more Calcium, 1.4 times more Iron, 4.6 times more Magnesium, 7.4 times more Sodium and 3 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Kelp Seaweed contain similar levels of Manganese, Phosphorus and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Puree have 9.1 times more Sugars and 1.7 times more Fiber than Kelp Seaweed.
• Both Tomato Puree and Kelp Seaweed offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Canned Tomato Puree as well as Raw Kelp Seaweed provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.