Comparing Nutrients in 1 kilogram Tomato Sauce VS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce	17%	9%	74%
Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	15%	5%	80%

Macro Nutrients

	Tomato Sauce	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Energy	8.28% 240kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	6.76% 1.15g	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	56.2% 73g	130g per day for Men 19-50 years
Sugars	49% 35.6g	33.2% 24g	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	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	81.6% 31g	38g per day for Men 19-50 years
Protein	21.4% 12g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	648% 5830μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	61.5% 0.8mg	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	22.5% 90μg	45% 180μg	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	77.8% 70mg	42.2% 38mg	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	96% 14.4mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	152% 182μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Calcium	14% 140mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	8.73% 349μg	9.25% 370μg	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	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	NA	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	38.6% 270mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	87.4% 2970mg	40.6% 1380mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	24.7% 913g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomato Sauce vs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

• Canned Tomato Sauce no Salt has 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.2 times more Vitamin B6, 1.8 times more Vitamin C and 5 times more Vitamin E than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• While Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 26.5 times more Vitamin A, 2 times more Vitamin B9 and 6.5 times more Vitamin K than Canned Tomato Sauce no Salt.
• Both Canned Tomato Sauce no Salt and Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have similar amounts of Vitamin B1 per 1 kg.
• Both Canned Tomato Sauce no Salt as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomato Sauce vs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

• Canned Tomato Sauce no Salt has 1.5 times more Iron, 2.2 times more Potassium and 2 times more Selenium than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• While Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 1.5 times more Calcium, 1.4 times more Phosphorus, 2.4 times more Sodium and 2.3 times more Zinc than Canned Tomato Sauce no Salt.
• Both Canned Tomato Sauce no Salt and Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have similar amounts of Copper, Magnesium and Water per 1 kg.
• Both Canned Tomato Sauce no Salt as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Tomato Sauce no Salt has 1.5 times more Sugars than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• While Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 1.5 times more Energy, 4.5 times more Omega 3, 1.4 times more Carbohydrate and 2.1 times more Fiber than Canned Tomato Sauce no Salt.
• Both Canned Tomato Sauce no Salt and Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have similar amounts of Protein per 1 kg.
• Both Canned Tomato Sauce no Salt as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.