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

Weight per 300 calories

• Tomato Sauce with Salt: 1250g
• Tomato Sauce with Mushrooms: 857g

Canned Tomato Sauce with Mushrooms have 1.5 times more energy per unit of mass than Canned Tomato Sauce with Salt, which is low in comparison to other foods. Tomato Sauce with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Salt	17%	9%	74%
Tomato Sauce with Mushrooms	14%	3%	83%

Macro Nutrients

	Tomato Sauce with Salt	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	3.9% 0.063g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	8.46% 1.44g	2.42% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	55.6% 72.3g	130g per day for Men 19-50 years
Sugars	61.4% 44.5g	68.2% 49.5g	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	28.8% 21g	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	% 22.8g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	49.3% 18.8g	34% 13g	38g per day for Men 19-50 years
Protein	26.8% 15g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Salt	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Vitamin A	30.6% 275μg	45.7% 411μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.5% 0.81mg	71.2% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.4% 12.4mg	67.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.3% 3.86mg	63% 3.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.23mg	87.7% 1.14mg	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	28% 113μg	19.3% 77μg	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	97% 87.5mg	118% 106mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	120% 18mg	110% 16.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	27% 32.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Salt	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Calcium	17.5% 175mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	190% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	11% 436μg	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	150% 12mg	95% 7.63mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	38.8% 163mg	420mg per day for Men 19-50 years
Manganese	61.4% 1.4mg	70% 1.6mg	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	48.2% 338mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	109% 3713mg	96% 3257mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	395% 5925mg	258% 3874mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	31% 1141g	20.4% 754g	3700g per day for Men 19-50 years

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

• Canned Tomato Sauce with Salt has 1.2 times more Vitamin B5 and 1.5 times more Vitamin B9 than Canned Tomato Sauce with Mushrooms.
• While Canned Tomato Sauce with Mushrooms contain 1.5 times more Vitamin A and 2.1 times more Vitamin B1 than Canned Tomato Sauce with Salt.
• Both Canned Tomato Sauce with Salt and Canned Tomato Sauce with Mushrooms have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C, Vitamin E and Vitamin K per 300 kcal.
• Both Canned Tomato Sauce with Salt as well as Canned Tomato Sauce with Mushrooms have insufficient amounts of Vitamin B12 in 300 kcal.

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

• Canned Tomato Sauce with Salt has 1.6 times more Calcium, 1.6 times more Iron, 1.2 times more Phosphorus, 4.4 times more Selenium, 1.5 times more Sodium, 1.5 times more Zinc and 1.5 times more Water than Canned Tomato Sauce with Mushrooms.
• Both Canned Tomato Sauce with Salt and Canned Tomato Sauce with Mushrooms have similar amounts of Copper, Magnesium, Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Tomato Sauce with Salt has 3.4 times more Fat, 7.3 times more Omega 3, 3.5 times more Omega 6, 1.5 times more Fiber and 1.2 times more Protein than Canned Tomato Sauce with Mushrooms.
• Both Canned Tomato Sauce with Salt and Canned Tomato Sauce with Mushrooms have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Canned Tomato Sauce with Salt as well as Canned Tomato Sauce with Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.