Comparing Nutrients in 14 ounces Tomato Sauce with Onions VS Tomato Sauce with Onions, Green Peppers and Celery

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Onions	13%	4%	83%
Tomato Sauce with Onions, Green Peppers and Celery	8%	15%	77%

Macro Nutrients

	Tomato Sauce with Onions	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Energy	5.75% 167kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	7.5% 1.27g	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	26.8% 35g	130g per day for Men 19-50 years
Sugars	NA	40.3% 29.2g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	11% 6.2g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Onions	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Vitamin A	19% 171μg	18% 163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.93mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	59.2% 0.77mg	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	14% 55.6μg	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	58.2% 52.4mg	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	NA	31.2% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Onions	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	87.3% 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	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	42% 0.97mg	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	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	46.5% 1580mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	146% 2187mg	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.23% 342g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomato Sauce with Onions vs Tomato Sauce with Onions, Green Peppers and Celery:

• Canned Tomato Sauce with Onions have 1.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Canned Tomato Sauce with Onions and Canned Tomato Sauce with Onions, Green Peppers and Celery have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C per 14 oz.
• Both Canned Tomato Sauce with Onions as well as Canned Tomato Sauce with Onions, Green Peppers and Celery have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomato Sauce with Onions vs Tomato Sauce with Onions, Green Peppers and Celery:

• Canned Tomato Sauce with Onions have 1.3 times more Calcium, 1.2 times more Iron, 1.2 times more Manganese, 1.3 times more Selenium and 1.5 times more Sodium than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Canned Tomato Sauce with Onions and Canned Tomato Sauce with Onions, Green Peppers and Celery have similar amounts of Copper, Magnesium, Phosphorus, Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Tomato Sauce with Onions have 1.3 times more Fiber and 1.7 times more Protein than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• While Canned Tomato Sauce with Onions, Green Peppers and Celery contain 4 times more Omega 3 and 4.3 times more Omega 6 than Canned Tomato Sauce with Onions.
• Both Canned Tomato Sauce with Onions and Canned Tomato Sauce with Onions, Green Peppers and Celery have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Canned Tomato Sauce with Onions as well as Canned Tomato Sauce with Onions, Green Peppers and Celery have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.