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

Macros Ratio

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

Macro Nutrients

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Tomato Sauce	Recommended Dietary Allowance
Energy	12.8% 370kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	6.76% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.2% 73g	41% 53g	130g per day for Men 19-50 years
Sugars	33.2% 24g	49% 35.6g	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	23% 16.7g	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	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 0.7g	g per day for Men 19-50 years
Fiber	81.6% 31g	39.5% 15g	38g per day for Men 19-50 years
Protein	25% 14g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Tomato Sauce	Recommended Dietary Allowance
Calcium	21% 210mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	128% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	9.25% 370μg	8.73% 349μg	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	81.3% 6.5mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	NA	49% 1.13mg	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	53% 370mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	40.6% 1380mg	87.4% 2970mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	24.4% 902g	24.7% 913g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix VS Tomato Sauce per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix versus 1 kg of Tomato Sauce to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix has 26.5 times more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B9 and 6.5 times more Vitamin K than Tomato Sauce.
• While 1 kg of Canned Tomato Sauce no Salt contains 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.8 times more Vitamin C and 5 times more Vitamin E than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• Both Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix and Tomato Sauce provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix have insufficient amounts of Vitamin E
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Canned Tomato Sauce no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

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

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix has 1.4 times more Carbohydrate and 2.1 times more Fiber than Tomato Sauce.
• While 1 kg of Canned Tomato Sauce no Salt contains 1.5 times more Sugars than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• Both Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix and Tomato Sauce offer comparable quantities of Protein per one kilogram.
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Canned Tomato Sauce no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.