Comparing Nutrients in 14 ounces Tomato Sauce with Mushrooms VS Tomato Sauce with Onions

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Mushrooms	14%	3%	83%
Tomato Sauce with Onions	13%	4%	83%

Macro Nutrients

	Tomato Sauce with Mushrooms	Tomato Sauce with Onions	Recommended Dietary Allowance
Energy	4.8% 139kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.7% 33.5g	30.3% 39.5g	130g per day for Men 19-50 years
Sugars	31.6% 23g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	19% 7.14g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Mushrooms	Tomato Sauce with Onions	Recommended Dietary Allowance
Vitamin A	21% 191μg	19% 171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5.02mg	31% 4.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	81.5% 1.06mg	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	22% 87.3μg	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	54.7% 49.2mg	56% 50.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	51% 7.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Mushrooms	Tomato Sauce with Onions	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	80% 0.72mg	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	44% 3.53mg	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.75mg	52% 1.2mg	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	18% 127mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	48.2% 1639mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	120% 1794mg	146% 2187mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.44% 349g	9.23% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomato Sauce with Mushrooms vs Tomato Sauce with Onions:

• Canned Tomato Sauce with Onions contain 2 times more Vitamin B6 and 2.4 times more Vitamin B9 than Canned Tomato Sauce with Mushrooms.
• Both Canned Tomato Sauce with Mushrooms and Canned Tomato Sauce with Onions have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C per 14 oz.
• Both Canned Tomato Sauce with Mushrooms as well as Canned Tomato Sauce with Onions have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Tomato Sauce with Mushrooms vs Tomato Sauce with Onions:

• Canned Tomato Sauce with Onions contain 1.3 times more Calcium, 1.6 times more Manganese and 4 times more Selenium than Canned Tomato Sauce with Mushrooms.
• Both Canned Tomato Sauce with Mushrooms and Canned Tomato Sauce with Onions have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Canned Tomato Sauce with Mushrooms and Canned Tomato Sauce with Onions have similar amounts of macro-nutrients per 14 oz
• Both Canned Tomato Sauce with Mushrooms and Canned Tomato Sauce with Onions have similar amounts of Energy, Carbohydrate, Fiber and Protein per 14 oz.
• Both Canned Tomato Sauce with Mushrooms as well as Canned Tomato Sauce with Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.