Comparing Nutrients in 1 kilogram Spanish Tomato Sauce VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Spanish Tomato Sauce	16%	7%	77%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Spanish Tomato Sauce	Dried Spirulina	Recommended Dietary Allowance
Energy	11.4% 330kcal	100% 2900kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	79.6% 77.2g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	83% 26.5g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	514% 8.23g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	73.8% 12.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	184% 239g	130g per day for Men 19-50 years
Sugars	NA	42.8% 31g	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	37% 14g	95% 36g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	1026% 575g	56g per day for Men 19-50 years

Vitamins

	Spanish Tomato Sauce	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	54.4% 490μg	32.2% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	1983% 24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	2823% 36.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.8% 13mg	801% 128mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	696% 34.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	280% 3.64mg	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	35% 140μg	235% 940μg	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	96% 86mg	112% 101mg	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	333% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	213% 255μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Tomato Sauce	Dried Spirulina	Recommended Dietary Allowance
Calcium	17% 170mg	120% 1200mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	6778% 61mg	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	435% 34.8mg	3563% 285mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	464% 1950mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	826% 19mg	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	68.6% 480mg	169% 1180mg	700mg per day for Men 19-50 years
Potassium	109% 3690mg	401% 13630mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	131% 72μg	55μg per day for Men 19-50 years
Sodium	315% 4720mg	699% 10480mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	182% 20mg	11mg per day for Men 19-50 years
Water	24% 891g	1.26% 46.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Spanish Tomato Sauce VS Dried Spirulina per 1 kg

Compare the macro and micronutrient content in 1 kg of Spanish Tomato Sauce versus 1 kg of Dried Spirulina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Spanish Tomato Sauce vs Dried Spirulina:

• 1 kilogram of Spanish Tomato Sauce has 1.7 times more Vitamin A than Dried Spirulina.
• While 1 kg of Dried Spirulina Seaweed contains 32.2 times more Vitamin B1, 59.2 times more Vitamin B2, 9.9 times more Vitamin B3, 12.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 6.7 times more Vitamin B9 than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Dried Spirulina provide similar amounts of Vitamin C per one kilogram.
• Both Canned Spanish Tomato Sauce as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Spanish Tomato Sauce vs Dried Spirulina:

• 1 kilogram of Spanish Tomato Sauce has 19 times more Water than Dried Spirulina.
• While 1 kg of Dried Spirulina Seaweed contains 7.1 times more Calcium, 38.1 times more Copper, 8.2 times more Iron, 10.3 times more Magnesium, 8.8 times more Manganese, 2.5 times more Phosphorus, 3.7 times more Potassium, 12 times more Selenium, 2.2 times more Sodium and 5.9 times more Zinc than Canned Spanish Tomato Sauce.
• 1 kilogram of Spanish Tomato Sauce lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Spirulina Seaweed contains 8.8 times more Energy, 28.6 times more Fat, 69.7 times more Saturated Fat, 205.8 times more Omega 3, 12.2 times more Omega 6, 3.3 times more Carbohydrate, 2.6 times more Fiber and 39.9 times more Protein than Canned Spanish Tomato Sauce.
• 1 kilogram of Spanish Tomato Sauce provide inadequate amounts of Energy, Omega 3 and Omega 6