Comparing Nutrients in 1 pound 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	5.16% 150kcal	12.4% 358kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	7.4% 2.36g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.75% 0.47g	22.4% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	45.5% 59g	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	16.7% 6.35g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	11.7% 6.53g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Spanish Tomato Sauce	Stewed Tomatoes	Recommended Dietary Allowance
Vitamin A	24.7% 222μg	16.6% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.86mg	31.5% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.8% 0.8mg	30% 0.39mg	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	16% 63.5μg	12.5% 50μg	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	43.3% 39mg	92% 82.6mg	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	7.7% 77mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	80.6% 0.73mg	48% 0.43mg	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	197% 15.8mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	38% 0.88mg	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	31% 218mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	49.2% 1674mg	33% 1120mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	143% 2141mg	138% 2064mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	11% 404g	9.9% 366g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound.
• Both Canned Spanish Tomato Sauce as well as Stewed Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound of Spanish Tomato Sauce lack sufficient amounts of Calcium and Selenium
• 1 pound of Stewed Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound.
• 1 pound of Spanish Tomato Sauce provide inadequate amounts of Energy, Omega 3 and Omega 6