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

Weight per 300 calories

• Tomato Powder: 99g
• Tomato Sauce with Onions: 714g

Tomato Powder has 7.2 times more energy per 100g than Tomato Sauce with Onions. It has high energy density when compared to other foods. Canned Tomato Sauce with Onions having low energy density.

Discover which food has more nutrients per 300 calories - Tomato Powder or Tomato Sauce with Onions?

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Tomato Sauce with Onions	13%	4%	83%

Macro Nutrients

	Tomato Powder	Tomato Sauce with Onions	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0.43% 0.007g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	54.6% 71g	130g per day for Men 19-50 years
Sugars	60% 43.6g	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	43% 16.4g	34% 13g	38g per day for Men 19-50 years
Protein	23% 13g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Tomato Sauce with Onions	Recommended Dietary Allowance
Vitamin A	95% 856μg	34% 307μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.76mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.07mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.7% 3.74mg	52.6% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	147% 1.9mg	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	39.3% 157μg	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	101% 91mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.4% 48.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Tomato Sauce with Onions	Recommended Dietary Allowance
Calcium	16.5% 165mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	144% 1.3mg	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	56.6% 4.53mg	83% 6.64mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	32.3% 136mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	93% 2.15mg	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	39.8% 279mg	700mg per day for Men 19-50 years
Potassium	56.3% 1914mg	86.8% 2950mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	8.87% 133mg	262% 3936mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.082% 3.04g	16.6% 615g	3700g per day for Men 19-50 years

Tomato Powder VS Tomato Sauce With Onions Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Powder or Tomato Sauce with Onions?

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

• 300 calories of Tomato Powder have 2.8 times more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.3 times more Vitamin C than Tomato Sauce with Onions.
• While 300 kcal of Canned Tomato Sauce with Onions contain 1.3 times more Vitamin B2, 4.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Tomato Powder.
• Both Tomato Powder and Tomato Sauce with Onions provide similar amounts of Vitamin B3 per 300 calories.
• Both Tomato Powder as well as Canned Tomato Sauce with Onions have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Tomato Powder have 1.4 times more Calcium and 1.3 times more Magnesium than Tomato Sauce with Onions.
• While 300 kcal of Canned Tomato Sauce with Onions contain 1.5 times more Iron, 1.5 times more Potassium, 29.6 times more Sodium and 202.3 times more Water than Tomato Powder.
• Both Tomato Powder and Tomato Sauce with Onions contain similar levels of Copper, Manganese, Phosphorus, Selenium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Powder have 1.3 times more Fiber than Tomato Sauce with Onions.
• Both Tomato Powder and Tomato Sauce with Onions offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Tomato Powder as well as Canned Tomato Sauce with Onions provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.