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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Tomato Sauce with Onions	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Vitamin A	19% 171μg	21% 191μg	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	40.6% 0.53mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.93mg	31.4% 5.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	40.6% 0.53mg	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	22% 87.3μg	8.93% 35.7μg	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	56% 50.4mg	54.7% 49.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	51% 7.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Tomato Sauce with Onions VS Tomato Sauce with Mushrooms per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Sauce with Onions versus 14 oz of Tomato Sauce with Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Tomato Sauce with Onions have 1.2 times more Vitamin B2, 2 times more Vitamin B6 and 2.4 times more Vitamin B9 than Tomato Sauce with Mushrooms.
• Both Tomato Sauce with Onions and Tomato Sauce with Mushrooms provide similar amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C per 14 ounces.
• Both Canned Tomato Sauce with Onions as well as Canned Tomato Sauce with Mushrooms have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Tomato Sauce with Onions have 1.6 times more Manganese, 1.2 times more Phosphorus and 1.2 times more Sodium than Tomato Sauce with Mushrooms.
• Both Tomato Sauce with Onions and Tomato Sauce with Mushrooms contain similar levels of Copper, Iron, Magnesium, Potassium and Water per 14 ounces.
• 14 ounces of Tomato Sauce with Mushrooms lack sufficient amounts of Zinc
• Both Canned Tomato Sauce with Onions as well as Canned Tomato Sauce with Mushrooms lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• Both Canned Tomato Sauce with Onions and Canned Tomato Sauce with Mushrooms have similar amounts of macro-nutrients per 14 oz
• Both Tomato Sauce with Onions and Tomato Sauce with Mushrooms offer comparable quantities of Carbohydrate, Fiber and Protein per 14 ounces.
• Both Canned Tomato Sauce with Onions as well as Canned Tomato Sauce with Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.