Comparing Nutrients in 100 grams Tomato Paste VS Pomegranates

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Pomegranates	7%	11%	82%

Macro Nutrients

	Tomato Paste	Pomegranates	Recommended Dietary Allowance
Energy	2.83% 82kcal	2.86% 83kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.46% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	16.8% 12g	19% 13.7g	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	8.07% 5.85g	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	% 5.75g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	10.8% 4.1g	10.5% 4g	38g per day for Men 19-50 years
Protein	7.7% 4.32g	3% 1.67g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Pomegranates	Recommended Dietary Allowance
Vitamin A	8.44% 76μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	5.6% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	1.83% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	5.77% 0.075mg	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	3% 12μg	9.5% 38μg	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	24.3% 22mg	11.3% 10mg	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	28.7% 4.3mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.5% 11.4μg	13.7% 16.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Pomegranates	Recommended Dietary Allowance
Calcium	3.6% 36mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	17.6% 0.16mg	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	37.3% 2.98mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	5.17% 0.12mg	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	12% 83mg	5.14% 36mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	6.94% 236mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2% 73.5g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Pomegranates per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Paste versus 100 g of Pomegranates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Paste vs Pomegranates:

• 100 grams of Tomato Paste have more Vitamin A, 2.9 times more Vitamin B2, 10.5 times more Vitamin B3, 2.9 times more Vitamin B6, 2.1 times more Vitamin C and 7.2 times more Vitamin E than Pomegranates.
• While 100 g of Raw Pomegranates contain 2.7 times more Vitamin B5, 3.2 times more Vitamin B9 and 1.4 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Pomegranates provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Pomegranates have insufficient amounts of Vitamin A and Vitamin B3
• Both Canned Tomato Paste as well as Raw Pomegranates have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Paste vs Pomegranates:

• 100 grams of Tomato Paste have 3.6 times more Calcium, 2.3 times more Copper, 9.9 times more Iron, 3.5 times more Magnesium, 2.5 times more Manganese, 2.3 times more Phosphorus, 4.3 times more Potassium, 10.6 times more Selenium, 19.7 times more Sodium and 1.8 times more Zinc than Pomegranates.
• 100 grams of Pomegranates lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Paste have 2.6 times more Protein than Pomegranates.
• Both Tomato Paste and Pomegranates offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 100 grams.
• Both Canned Tomato Paste as well as Raw Pomegranates provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.