Comparing Nutrients in 300 calories Spanish Tomato Sauce VS Canned Carrot Juice

Weight per 300 calories

• Spanish Tomato Sauce: 909g
• Canned Carrot Juice: 750g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Spanish Tomato Sauce or Canned Carrot Juice?

Macros Ratio

	Protein	Fat	Carbs
Spanish Tomato Sauce	16%	7%	77%
Canned Carrot Juice	9%	3%	88%

Macro Nutrients

	Spanish Tomato Sauce	Canned Carrot Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	1.16% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.35g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	4.2% 0.068g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.94g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 66g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	NA	40.4% 29.3g	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	33.5% 12.7g	15.8% 6g	38g per day for Men 19-50 years
Protein	23.4% 13g	12.7% 7.13g	56g per day for Men 19-50 years

Vitamins

	Spanish Tomato Sauce	Canned Carrot Juice	Recommended Dietary Allowance
Vitamin A	49.5% 445μg	797% 7170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	31.7% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.4% 11.7mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	125% 1.63mg	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	32% 127μg	7.5% 30μg	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	87% 78mg	71% 63.8mg	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	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	97% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Tomato Sauce	Canned Carrot Juice	Recommended Dietary Allowance
Calcium	15.5% 155mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	162% 1.45mg	38.3% 0.35mg	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	395% 31.6mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	85.4% 1.96mg	42.4% 0.98mg	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	62.3% 436mg	45% 315mg	700mg per day for Men 19-50 years
Potassium	99% 3355mg	64.4% 2190mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.45μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	286% 4291mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	22% 810g	18% 667g	3700g per day for Men 19-50 years

Spanish Tomato Sauce VS Canned Carrot Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Spanish Tomato Sauce or Canned Carrot Juice?

Lets compare vitamin content per 300 calories of Spanish Tomato Sauce vs Canned Carrot Juice:

• 300 calories of Spanish Tomato Sauce have 1.4 times more Vitamin B2, 4.1 times more Vitamin B3, 1.5 times more Vitamin B5, 4.2 times more Vitamin B9 and 1.2 times more Vitamin C than Canned Carrot Juice.
• While 300 kcal of Canned Carrot Juice contain 16.1 times more Vitamin A than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Canned Carrot Juice provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
• Both Canned Spanish Tomato Sauce as well as Canned Carrot Juice have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Spanish Tomato Sauce vs Canned Carrot Juice:

• 300 calories of Spanish Tomato Sauce have 4.2 times more Copper, 9.2 times more Iron, 1.6 times more Magnesium, 2 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 1.2 times more Selenium, 8.7 times more Sodium, 2.3 times more Zinc and 1.2 times more Water than Canned Carrot Juice.
• Both Spanish Tomato Sauce and Canned Carrot Juice contain similar levels of Calcium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Spanish Tomato Sauce have 2.1 times more Fiber and 1.8 times more Protein than Canned Carrot Juice.
• Both Spanish Tomato Sauce and Canned Carrot Juice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Canned Spanish Tomato Sauce as well as Canned Carrot Juice provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.