Comparing Nutrients in 500 calories Stewed Canned Tomatoes VS Tomato Paste

Weight per 500 calories

• Stewed Canned Tomatoes: 1923g
• Tomato Paste: 610g

Canned Tomato Paste has 3.2 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is average in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Stewed Canned Tomatoes or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Stewed Canned Tomatoes	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.77% 3.65g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	5.45% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	88.7% 115g	130g per day for Men 19-50 years
Sugars	93% 67.7g	102% 74.3g	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	50% 36g	49.2% 35.7g	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	% 31.3g	% 35g	g per day for Men 19-50 years
Sucrose	% 0.38g	% 1.83g	g per day for Men 19-50 years
Fiber	50.6% 19.2g	65.8% 25g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Tomato Paste	Recommended Dietary Allowance
Vitamin A	19.2% 173μg	51.5% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.7% 0.88mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.8% 0.67mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	101% 1.3mg	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	24% 96μg	18.3% 73μg	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	169% 152mg	148% 134mg	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	106% 16mg	175% 26.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.5% 46μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Tomato Paste	Recommended Dietary Allowance
Calcium	65.4% 654mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	247% 2.23mg	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	320% 25.6mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	80% 1.84mg	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	55% 385mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	117% 3981mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	283% 4250mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	47.6% 1760g	12% 448g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Stewed Canned Tomatoes vs Tomato Paste:

• Stewed Canned Ripe Red Tomatoes have 2.4 times more Vitamin B1, 2.5 times more Vitamin B5 and 1.3 times more Vitamin B9 than Canned Tomato Paste.
• While Canned Tomato Paste contains 2.7 times more Vitamin A, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 4 times more Vitamin B6, 1.6 times more Vitamin E and 1.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Canned Tomato Paste have similar amounts of Vitamin C per 500 kcal.
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Stewed Canned Tomatoes vs Tomato Paste:

• Stewed Canned Ripe Red Tomatoes have 3 times more Calcium, 1.4 times more Iron, 11.8 times more Sodium and 3.9 times more Water than Canned Tomato Paste.
• While Canned Tomato Paste contains 1.6 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium and 2.8 times more Selenium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Canned Tomato Paste have similar amounts of Copper, Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Stewed Canned Ripe Red Tomatoes have 1.5 times more Omega 6 than Canned Tomato Paste.
• While Canned Tomato Paste contains 1.3 times more Fiber and 1.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Canned Tomato Paste have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 500 kcal.
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Tomato Paste have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.