Comparing Nutrients in 300 calories Dried Beechnuts VS Spanish Tomato Sauce

Weight per 300 calories

• Dried Beechnuts: 52g
• Spanish Tomato Sauce: 909g

Dried Beechnuts have 17.5 times more energy per 100g than Spanish Tomato Sauce. It has very high energy density when compared to other foods. Canned Spanish Tomato Sauce having low energy density.

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Spanish Tomato Sauce?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Spanish Tomato Sauce	16%	7%	77%

Macro Nutrients

	Dried Beechnuts	Spanish Tomato Sauce	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	1.08% 0.35g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	5.5% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	50.6% 66g	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	NA	33.5% 12.7g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Spanish Tomato Sauce	Recommended Dietary Allowance
Vitamin A	0% 0μg	49.5% 445μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	73.4% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	124% 1.6mg	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	14.7% 59μg	32% 127μg	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	8.97% 8.07mg	87% 78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Dried Beechnuts	Spanish Tomato Sauce	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	38.8% 0.35mg	162% 1.45mg	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	16% 1.3mg	395% 31.6mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	85.4% 1.96mg	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	0% 0mg	62.3% 436mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	99% 3355mg	3400mg per day for Men 19-50 years
Selenium	NA	9.9% 5.45μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	286% 4291mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	22% 810g	3700g per day for Men 19-50 years

Dried Beechnuts VS Spanish Tomato Sauce Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Spanish Tomato Sauce?

Lets compare vitamin content per 300 calories of Dried Beechnuts vs Spanish Tomato Sauce:

• 300 kcal of Canned Spanish Tomato Sauce contain more Vitamin A, 4.2 times more Vitamin B1, 2.9 times more Vitamin B2, 25.7 times more Vitamin B3, 5.3 times more Vitamin B5, 4.5 times more Vitamin B6, 2.2 times more Vitamin B9 and 9.7 times more Vitamin C than Dried Beechnuts.
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B3
• Both Dried Beechnuts as well as Canned Spanish Tomato Sauce have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Dried Beechnuts vs Spanish Tomato Sauce:

• 300 kcal of Canned Spanish Tomato Sauce contain 296.7 times more Calcium, 4.2 times more Copper, 24.7 times more Iron, more Magnesium, 2.8 times more Manganese, more Phosphorus, 6.3 times more Potassium, 216.8 times more Sodium, 16.5 times more Zinc and 235.6 times more Water than Dried Beechnuts.
• 300 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Beechnuts have 10.6 times more Fat, 8.6 times more Saturated Fat, 24.3 times more Omega 3 and 10.2 times more Omega 6 than Spanish Tomato Sauce.
• While 300 kcal of Canned Spanish Tomato Sauce contain 3.8 times more Carbohydrate and 4.1 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Spanish Tomato Sauce offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein
• 300 calories of Spanish Tomato Sauce provide inadequate amounts of Omega 3 and Omega 6