Comparing Nutrients in 300 calories Tomato Sauce VS Brazilnuts

Weight per 300 calories

• Tomato Sauce: 1250g
• Brazilnuts: 45.5g

Dried Brazilnuts have 27.5 times more energy per unit of mass than Canned Tomato Sauce no Salt, which is very high in comparison to other foods. Tomato Sauce having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce	17%	9%	74%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Tomato Sauce	Brazilnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	31.5% 30.5g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	23% 7.34g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	1.02% 0.016g	1.6g per day for Men 19-50 years
Omega 6	8.46% 1.44g	65.2% 11g	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	4.1% 5.34g	130g per day for Men 19-50 years
Sugars	61.4% 44.5g	1.46% 1.06g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 1.06g	g per day for Men 19-50 years
Fiber	49.3% 18.8g	9% 3.4g	38g per day for Men 19-50 years
Protein	26.8% 15g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce	Brazilnuts	Recommended Dietary Allowance
Vitamin A	30.6% 275μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.5% 0.81mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.4% 12.4mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.3% 3.86mg	1.68% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.23mg	3.54% 0.046mg	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	2.5% 10μg	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	0.35% 0.32mg	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	120% 18mg	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce	Brazilnuts	Recommended Dietary Allowance
Calcium	17.5% 175mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	88% 0.79mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	40.8% 171mg	420mg per day for Men 19-50 years
Manganese	61.4% 1.4mg	24.2% 0.56mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	109% 3713mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	1587% 873μg	55μg per day for Men 19-50 years
Sodium	9.17% 138mg	0.091% 1.37mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	31% 1141g	0.042% 1.56g	3700g per day for Men 19-50 years

Tomato Sauce VS Brazilnuts Nutrients Per 300 Kcal

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

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

• 300 calories of Tomato Sauce have more Vitamin A, 51 times more Vitamin B2, 92.2 times more Vitamin B3, 46.1 times more Vitamin B5, 26.6 times more Vitamin B6, 11.2 times more Vitamin B9, 274.6 times more Vitamin C, 7 times more Vitamin E and more Vitamin K than Brazilnuts.
• Both Tomato Sauce and Brazilnuts provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Canned Tomato Sauce no Salt as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Sauce vs Brazilnuts:

• 300 calories of Tomato Sauce have 2.4 times more Calcium, 1.8 times more Copper, 10.8 times more Iron, 2.5 times more Manganese, 12.4 times more Potassium, 100.7 times more Sodium, 1.5 times more Zinc and 732.9 times more Water than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 116.4 times more Selenium than Canned Tomato Sauce no Salt.
• Both Tomato Sauce and Brazilnuts contain similar levels of Magnesium and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Sauce have 12.4 times more Carbohydrate, 42 times more Sugars, more Fructose, 5.5 times more Fiber and 2.3 times more Protein than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 8.1 times more Fat, 14.3 times more Saturated Fat and 7.7 times more Omega 6 than Canned Tomato Sauce no Salt.
• Both Tomato Sauce and Brazilnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• Both Canned Tomato Sauce no Salt as well as Dried Brazilnuts provide inadequate amounts of Omega 3 in 300 calories.