Comparing Nutrients in 300 calories Tomato Powder VS Tomato Sauce with Salt

Weight per 300 calories

• Tomato Powder: 99g
• Tomato Sauce with Salt: 1250g

Tomato Powder has 12.6 times more energy per 100g than Tomato Sauce with Salt. It has high energy density when compared to other foods. Canned Tomato Sauce with Salt having very low energy density.

Which food has more nutrients per 300 calories - Tomato Powder or Tomato Sauce with Salt?

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Tomato Sauce with Salt	17%	9%	74%

Macro Nutrients

	Tomato Powder	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	3.87% 3.75g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	0.43% 0.007g	3.9% 0.063g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	8.46% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	51% 66.4g	130g per day for Men 19-50 years
Sugars	60% 43.6g	61.4% 44.5g	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	28.8% 21g	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	% 22.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	43% 16.4g	49.3% 18.8g	38g per day for Men 19-50 years
Protein	23% 13g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Tomato Sauce with Salt	Recommended Dietary Allowance
Vitamin A	95% 856μg	30.6% 275μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.76mg	62.5% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.07mg	77.4% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.7% 3.74mg	77.3% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	94% 1.23mg	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	30% 119μg	28% 113μg	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	129% 116mg	97% 87.5mg	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	81% 12mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.4% 48.5μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	16.5% 165mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	160% 1.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	11% 436μg	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	56.6% 4.53mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	61.4% 1.4mg	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	42% 293mg	48.2% 338mg	700mg per day for Men 19-50 years
Potassium	56.3% 1914mg	109% 3713mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	8.87% 133mg	395% 5925mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	0.082% 3.04g	31% 1141g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomato Powder vs Tomato Sauce with Salt:

• Tomato Powder has 3.1 times more Vitamin A, 3 times more Vitamin B1, 1.3 times more Vitamin C and 1.4 times more Vitamin K than Canned Tomato Sauce with Salt.
• While Canned Tomato Sauce with Salt contains 1.4 times more Vitamin B3, 2.7 times more Vitamin B6 and 1.5 times more Vitamin E than Tomato Powder.
• Both Tomato Powder and Canned Tomato Sauce with Salt have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Tomato Powder as well as Canned Tomato Sauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomato Powder vs Tomato Sauce with Salt:

• Tomato Powder has 1.4 times more Manganese than Canned Tomato Sauce with Salt.
• While Canned Tomato Sauce with Salt contains 2.6 times more Iron, 1.9 times more Potassium, 1.4 times more Selenium, 44.5 times more Sodium, 1.6 times more Zinc and 375.4 times more Water than Tomato Powder.
• Both Tomato Powder and Canned Tomato Sauce with Salt have similar amounts of Calcium, Copper, Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Tomato Sauce with Salt contains 8.6 times more Fat, 9 times more Omega 3 and 8.5 times more Omega 6 than Tomato Powder.
• Both Tomato Powder and Canned Tomato Sauce with Salt have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Tomato Powder as well as Canned Tomato Sauce with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.