Comparing Nutrients in 14 ounces Tomato Sauce with Salt VS Snacks, corn-based, extruded, chips, plain

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Salt	17%	9%	74%
Snacks, corn-based, extruded, chips, plain	4%	54%	42%

Macro Nutrients

	Tomato Sauce with Salt	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Energy	3.3% 95kcal	73.8% 2139kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	136% 132g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	69% 1.1g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	377% 64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	175% 227g	130g per day for Men 19-50 years
Sugars	19.5% 14g	1.48% 1.07g	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	9.14% 6.63g	0% 0g	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	% 7.22g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 1.07g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	41.8% 16g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Salt	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Vitamin A	9.7% 87.3μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.93mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.23mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	51% 0.66mg	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	8.93% 35.7μg	7.94% 31.8μg	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	31% 27.8mg	0% 0mg	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	38% 5.7mg	191% 28.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Salt	Snacks, corn-based, extruded, chips, plain	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	54.8% 548mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	44.5% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	3.46% 139μg	5.15% 206μg	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	47.6% 3.8mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	57.5% 1.32mg	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	15.3% 107mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	55% 30μg	55μg per day for Men 19-50 years
Sodium	125% 1881mg	136% 2040mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	46.5% 5.1mg	11mg per day for Men 19-50 years
Water	9.8% 362g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce with Salt VS Snacks, corn-based, extruded, chips, plain per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Sauce with Salt versus 14 oz of Snacks, corn-based, extruded, chips, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Sauce with Salt vs Snacks, corn-based, extruded, chips, plain:

• 14 ounces of Tomato Sauce with Salt have 7.3 times more Vitamin A, 1.6 times more Vitamin B5 and more Vitamin C than Snacks, corn-based, extruded, chips, plain.
• While 14 oz of Snacks, corn-based, extruded, chips, plain contain 2 times more Vitamin B1, 1.7 times more Vitamin B6, 5 times more Vitamin E and 2.3 times more Vitamin K than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Snacks, corn-based, extruded, chips, plain provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Sauce with Salt as well as Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Sauce with Salt vs Snacks, corn-based, extruded, chips, plain:

• 14 ounces of Tomato Sauce with Salt have 2.1 times more Potassium and 85.3 times more Water than Snacks, corn-based, extruded, chips, plain.
• While 14 oz of Snacks, corn-based, extruded, chips, plain contain 9.9 times more Calcium, 4.8 times more Magnesium, 2.9 times more Manganese, 7.2 times more Phosphorus, 12.7 times more Selenium and 5.9 times more Zinc than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Snacks, corn-based, extruded, chips, plain contain similar levels of Copper, Iron and Sodium per 14 ounces.
• 14 ounces of Tomato Sauce with Salt lack sufficient amounts of Calcium and Selenium
• Both Canned Tomato Sauce with Salt as well as Snacks, corn-based, extruded, chips, plain lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Sauce with Salt have 13.2 times more Sugars and more Fructose than Snacks, corn-based, extruded, chips, plain.
• While 14 oz of Snacks, corn-based, extruded, chips, plain contain 22.5 times more Energy, 111.2 times more Fat, 105.6 times more Saturated Fat, 55.6 times more Omega 3, 140.3 times more Omega 6, 10.8 times more Carbohydrate, 2.7 times more Fiber and 5.1 times more Protein than Canned Tomato Sauce with Salt.
• 14 ounces of Tomato Sauce with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6