Comparing Nutrients in 300 calories Spanish Tomato Sauce VS Spirulina

Weight per 300 calories

• Spanish Tomato Sauce: 909g
• Spirulina: 1154g

Spanish Tomato Sauce has 1.3 times more energy per 100g than Spirulina. It has low energy density when compared to other foods. Raw Spirulina Seaweed having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Spanish Tomato Sauce	16%	7%	77%
Spirulina	64%	10%	26%

Macro Nutrients

	Spanish Tomato Sauce	Spirulina	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.35g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.94g	4.34% 0.74g	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	21.5% 28g	130g per day for Men 19-50 years
Sugars	NA	4.77% 3.46g	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	12% 4.6g	38g per day for Men 19-50 years
Protein	23.4% 13g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Spanish Tomato Sauce	Spirulina	Recommended Dietary Allowance
Vitamin A	49.5% 445μg	3.85% 34.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	213% 2.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	304% 3.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.4% 11.7mg	86.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	75% 3.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	30% 0.39mg	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	26% 104μg	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	11.5% 10.4mg	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	37.7% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Tomato Sauce	Spirulina	Recommended Dietary Allowance
Calcium	15.5% 155mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	162% 1.45mg	765% 6.9mg	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	402% 32mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	52% 219mg	420mg per day for Men 19-50 years
Manganese	85.4% 1.96mg	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	62.3% 436mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	99% 3355mg	43% 1465mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.45μg	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	286% 4291mg	75.4% 1131mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	22% 810g	28.3% 1046g	3700g per day for Men 19-50 years

Spanish Tomato Sauce VS Spirulina Nutrients Per 300 Kcal

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

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

• 300 calories of Spanish Tomato Sauce have 12.9 times more Vitamin A, 4.1 times more Vitamin B6, 1.2 times more Vitamin B9 and 7.5 times more Vitamin C than Spirulina.
• While 300 kcal of Raw Spirulina Seaweed contain 3.8 times more Vitamin B1, 7 times more Vitamin B2 and 1.5 times more Vitamin B5 than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Spirulina provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Spirulina have insufficient amounts of Vitamin A
• Both Canned Spanish Tomato Sauce as well as Raw Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Spanish Tomato Sauce vs Spirulina:

• 300 calories of Spanish Tomato Sauce have 3.4 times more Phosphorus, 2.3 times more Potassium, 3.8 times more Sodium and 1.3 times more Zinc than Spirulina.
• While 300 kcal of Raw Spirulina Seaweed contain 4.7 times more Copper, 1.3 times more Magnesium, 1.5 times more Selenium and 1.3 times more Water than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Spirulina contain similar levels of Calcium, Iron and Manganese per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Spanish Tomato Sauce have 2.4 times more Carbohydrate and 2.8 times more Fiber than Spirulina.
• While 300 kcal of Raw Spirulina Seaweed contain 13.3 times more Omega 3 and 5.2 times more Protein than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Spirulina offer comparable quantities of Energy per 300 calories.
• 300 calories of Spanish Tomato Sauce provide inadequate amounts of Omega 3
• Both Canned Spanish Tomato Sauce as well as Raw Spirulina Seaweed provide inadequate amounts of Omega 6 in 300 calories.