Comparing Nutrients in 1 kilogram Spanish Tomato Sauce VS Stewed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Spanish Tomato Sauce	16%	7%	77%
Stewed Tomatoes	9%	29%	62%

Macro Nutrients

	Spanish Tomato Sauce	Stewed Tomatoes	Recommended Dietary Allowance
Energy	11.4% 330kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	27.6% 27g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	49.4% 8.4g	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	100% 131g	130g per day for Men 19-50 years
Sugars	NA	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	37% 14g	44.7% 17g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Spanish Tomato Sauce	Stewed Tomatoes	Recommended Dietary Allowance
Vitamin A	54.4% 490μg	36.7% 330μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	90% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.8% 13mg	69.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	51.2% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	66% 0.86mg	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	27.5% 110μg	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	202% 182mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Tomato Sauce	Stewed Tomatoes	Recommended Dietary Allowance
Calcium	17% 170mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	106% 0.95mg	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	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	84% 1.93mg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	109% 3690mg	72.6% 2470mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	315% 4720mg	303% 4550mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	24% 891g	21.8% 806g	3700g per day for Men 19-50 years

Nutrient Comparison: Spanish Tomato Sauce VS Stewed Tomatoes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Spanish Tomato Sauce vs Stewed Tomatoes:

• 1 kilogram of Spanish Tomato Sauce has 1.5 times more Vitamin A, 2.1 times more Vitamin B6 and 1.3 times more Vitamin B9 than Stewed Tomatoes.
• While 1 kg of Stewed Ripe Red Tomatoes contains 1.5 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.1 times more Vitamin C than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Stewed Tomatoes provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• Both Canned Spanish Tomato Sauce as well as Stewed Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Spanish Tomato Sauce vs Stewed Tomatoes:

• 1 kilogram of Spanish Tomato Sauce has 1.7 times more Copper, 3.3 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.9 times more Zinc than Stewed Tomatoes.
• While 1 kg of Stewed Ripe Red Tomatoes contains 1.5 times more Calcium and 2 times more Selenium than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Stewed Tomatoes contain similar levels of Manganese, Sodium and Water per one kilogram.
• 1 kilogram of Spanish Tomato Sauce lack sufficient amounts of Calcium and Selenium
• 1 kilogram of Stewed Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Stewed Ripe Red Tomatoes contains 2.4 times more Energy, 9.9 times more Fat, 9.5 times more Omega 3, 8.1 times more Omega 6, 1.8 times more Carbohydrate and 1.4 times more Protein than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Stewed Tomatoes offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Spanish Tomato Sauce provide inadequate amounts of Energy, Omega 3 and Omega 6