Comparing Nutrients in 1 kilogram Tomato Sauce with Salt VS Poppy Seed

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Salt	17%	9%	74%
Poppy Seed	13%	67%	20%

Macro Nutrients

	Tomato Sauce with Salt	Poppy Seed	Recommended Dietary Allowance
Energy	11% 240kcal	239% 5250kcal	2200kcal per day for Men 19-50 years	Recommended Energy Intake is based on the Dietary Guidelines 2020.
Fat	3.1% 3g	428% 416g	97g per day for Men 19-50 years	Fat is a macronutrient that provides energy, supports cell growth, and helps the body absorb fat-soluble vitamins.
Saturated Fat	1.3% 0.41g	141% 45g	32g per day for Men 19-50 years	Saturated fat is a type of fat that is solid at room temperature. High intake of saturated fat can increase LDL cholesterol levels and the risk of heart disease.
Omega 3	3.13% 0.05g	171% 2.73g	1.6g per day for Men 19-50 years	Omega-3 fatty acids are polyunsaturated fats that are essential for brain health, heart health, and reducing inflammation. [RDA]
Omega 6	6.76% 1.15g	1664% 283g	17g per day for Men 19-50 years	Omega-6 fatty acids are a type of polyunsaturated fat essential for brain function, growth, and development, and they help maintain healthy skin and hair.
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	216% 281g	130g per day for Men 19-50 years
Sugars	49% 35.6g	41.2% 30g	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	23% 16.7g	4% 2.9g	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	% 18g	% 3.7g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 23.3g	g per day for Men 19-50 years
Fiber	39.5% 15g	513% 195g	38g per day for Men 19-50 years	Dietary fiber is a type of carbohydrate that the body cannot digest. It is essential for digestive health, blood sugar control, and supporting a healthy gut microbiome. [RDA]
Protein	21.4% 12g	321% 180g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Salt	Poppy Seed	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents is a measure used to quantify the vitamin A content in foods. It is based on the bioavailability of the different forms of vitamin A. Which is a fat-soluble vitamin essential for vision, immune function, skin health, and cellular growth.[RDA]
Vitamin B1	20% 0.24mg	712% 8.54mg	1.2mg per day for Men 19-50 years	Thiamine, also known as vitamin B1, is a water-soluble vitamin crucial for carbohydrate metabolism, nerve function, and the conversion of nutrients into energy. [RDA]
Vitamin B2	50% 0.65mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin, also known as vitamin B2, is a water-soluble vitamin essential for energy production, cellular function, and the metabolism of fats, drugs, and steroids, as well as maintaining healthy skin and eyes. [RDA]
Vitamin B3	62% 9.9mg	56% 8.96mg	16mg per day for Men 19-50 years	Niacin, also known as vitamin B3, includes two active forms: nicotinic acid and niacinamide (or nicotinamide); both are essential for energy production, DNA repair, and maintaining healthy skin. [RDA]
Vitamin B5	61.8% 3.1mg	64.8% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin essential for synthesizing coenzyme A, which is crucial for fatty acid metabolism, energy production, and the synthesis of hormones and cholesterol. [RDA]
Vitamin B6	75.4% 0.98mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Pyridoxine, also known as vitamin B6, is a water-soluble vitamin that is essential for protein metabolism, neurotransmitter synthesis, and red blood cell production. [RDA]
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin is a water-soluble B-vitamin (B7) that plays a key role in supporting metabolism, energy production, and maintaining healthy hair, skin, and nails. [RDA]
Vitamin B9	22.5% 90μg	205% 820μg	400μg per day for Men 19-50 years	Folates are naturally occurring forms of vitamin B9 found in foods like leafy greens, legumes, and citrus fruits, while folic acid is the synthetic form used in supplements and fortified foods. Both are crucial for DNA synthesis, cell division, and preventing neural tube defects during pregnancy. [RDA]
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin, also known as vitamin B12, is a water-soluble vitamin essential for red blood cell formation, neurological function, and DNA synthesis.
Vitamin C	77.8% 70mg	11% 10mg	90mg per day for Men 19-50 years	Ascorbic acid, commonly known as vitamin C, is a water-soluble vitamin essential for collagen synthesis, antioxidant protection, immune function, and the absorption of iron from plant-based foods. [RDA]
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Cholecalciferol (vitamin D3) is synthesized in the skin from sunlight, while ergocalciferol (vitamin D2) is obtained from fungi and yeast. Both forms are important for calcium absorption and bone health. [RDA]
Vitamin E	96% 14.4mg	118% 17.7mg	15mg per day for Men 19-50 years	Tocopherols and tocotrienols are forms of vitamin E. Tocopherols, including alpha-tocopherol, are the most common and widely studied forms, known for their antioxidant properties and role in protecting cells from damage. Tocotrienols, less common but also part of vitamin E, have similar antioxidant properties and are thought to offer additional health benefits, such as supporting cardiovascular health. [RDA]
Vitamin K	23.3% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione, also known as phylloquinone, is a form of vitamin K1 found in green leafy vegetables and essential for blood clotting and bone health. Menaquinones, also known as vitamin K2, are produced by bacteria in the gut and are important for bone and cardiovascular health. [RDA]

Minerals

	Tomato Sauce with Salt	Poppy Seed	Recommended Dietary Allowance
Calcium	14% 140mg	1438% 14380mg	1000mg per day for Men 19-50 years	Calcium is a vital mineral essential for building and maintaining strong bones and teeth, supporting muscle function, nerve transmission, and blood clotting. [RDA]
Copper	128% 1.15mg	1808% 16.3mg	0.9mg per day for Men 19-50 years	Copper is a trace mineral important for forming red blood cells, maintaining healthy bones, and supporting the immune system and nervous system through its role in various enzymatic processes. [RDA]
Fluoride	8.73% 349μg	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	120% 9.6mg	1220% 98mg	8mg per day for Men 19-50 years	Iron is a crucial mineral that helps transport oxygen in the blood, supports cellular energy production, and plays a role in immune function and DNA synthesis. [RDA]
Magnesium	35.7% 150mg	826% 3470mg	420mg per day for Men 19-50 years	Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. [RDA]
Manganese	49% 1.13mg	2916% 67mg	2.3mg per day for Men 19-50 years	Manganese is a trace mineral essential for bone formation, metabolism, and antioxidant defense, as well as supporting enzyme function and wound healing. [RDA]
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	38.6% 270mg	1243% 8700mg	700mg per day for Men 19-50 years	Phosphorus is a mineral crucial for the formation of bones and teeth, energy production, and the formation of DNA and cell membranes. [RDA]
Potassium	87.4% 2970mg	211% 7190mg	3400mg per day for Men 19-50 years	Potassium is a vital mineral and electrolyte that helps regulate fluid balance, muscle contractions, nerve signals, and blood pressure. [RDA]
Selenium	11% 6μg	245% 135μg	55μg per day for Men 19-50 years	Selenium is a trace mineral with antioxidant properties that supports immune function, thyroid hormone metabolism, and cellular health. [RDA]
Sodium	316% 4740mg	17.3% 260mg	1500mg per day for Men 19-50 years	Sodium is an essential electrolyte that helps regulate fluid balance, nerve function, and muscle contractions, but excessive intake can contribute to high blood pressure. [RDA]
Zinc	20% 2.2mg	718% 79mg	11mg per day for Men 19-50 years	Zinc is an essential mineral that supports immune function, wound healing, DNA synthesis, and growth and development during pregnancy, infancy, and childhood. [RDA]
Water	24.7% 913g	1.6% 59.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce with Salt VS Poppy Seed per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Sauce with Salt versus 1 kg of Poppy Seed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Sauce with Salt vs Poppy Seed:

• 1 kilogram of Tomato Sauce with Salt has more Vitamin A, 7 times more Vitamin C and more Vitamin K than Poppy Seed.
• While 1 kg of Poppy Seed Spices contains 35.6 times more Vitamin B1, 1.5 times more Vitamin B2, 2.5 times more Vitamin B6 and 9.1 times more Vitamin B9 than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Poppy Seed provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin E per one kilogram.
• 1 kilogram of Poppy Seed have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Tomato Sauce with Salt as well as Poppy Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Sauce with Salt vs Poppy Seed:

• 1 kilogram of Tomato Sauce with Salt has 18.2 times more Sodium and 15.3 times more Water than Poppy Seed.
• While 1 kg of Poppy Seed Spices contains 102.7 times more Calcium, 14.1 times more Copper, 10.2 times more Iron, 23.1 times more Magnesium, 59.4 times more Manganese, 32.2 times more Phosphorus, 2.4 times more Potassium, 22.5 times more Selenium and 35.9 times more Zinc than Canned Tomato Sauce with Salt.
• 1 kilogram of Tomato Sauce with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Sauce with Salt has 5.8 times more Fructose than Poppy Seed.
• While 1 kg of Poppy Seed Spices contains 21.9 times more Energy, 138.5 times more Fat, 110.2 times more Saturated Fat, 54.6 times more Omega 3, 246 times more Omega 6, 5.3 times more Carbohydrate, 13 times more Fiber and 15 times more Protein than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Poppy Seed offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Tomato Sauce with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6