Comparing Nutrients in 5 ounces Tomato Sauce with Salt VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Salt	17%	9%	74%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Tomato Sauce with Salt	Tomato Paste	Recommended Dietary Allowance
Energy	1.17% 34kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.8% 7.53g	20.6% 27g	130g per day for Men 19-50 years
Sugars	6.96% 5.05g	24% 17.3g	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	3.27% 2.37g	11.4% 8.3g	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	% 2.58g	% 8.15g	g per day for Men 19-50 years
Sucrose	% 0.099g	% 0.43g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Salt	Tomato Paste	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.78% 1.4mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	23.6% 0.31mg	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	3.2% 12.8μg	4.25% 17μg	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	11% 9.92mg	34.5% 31mg	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	13.6% 2.04mg	40.6% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Salt	Tomato Paste	Recommended Dietary Allowance
Calcium	2% 20mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	57.5% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	1.24% 49.5μg	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	17% 1.36mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	6.96% 0.16mg	18.6% 0.43mg	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	5.47% 38.3mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	44.8% 672mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	3.5% 129g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce with Salt VS Tomato Paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Sauce with Salt versus 5 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Sauce with Salt vs Tomato Paste:

• 5 ounces of Tomato Sauce with Salt have 2.2 times more Vitamin B5 than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 3.5 times more Vitamin A, 2.5 times more Vitamin B1, 2.4 times more Vitamin B2, 3.1 times more Vitamin B3, 2.2 times more Vitamin B6, 1.3 times more Vitamin B9, 3.1 times more Vitamin C, 3 times more Vitamin E and 4.1 times more Vitamin K than Canned Tomato Sauce with Salt.
• Both Canned Tomato Sauce with Salt as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Sauce with Salt vs Tomato Paste:

• 5 ounces of Tomato Sauce with Salt have 8 times more Sodium and 1.2 times more Water than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 2.6 times more Calcium, 3.2 times more Copper, 3.1 times more Iron, 2.8 times more Magnesium, 2.7 times more Manganese, 3.1 times more Phosphorus, 3.4 times more Potassium, 8.8 times more Selenium and 2.9 times more Zinc than Canned Tomato Sauce with Salt.
• 5 ounces of Tomato Sauce with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Tomato Paste contain 3.4 times more Energy, 3.6 times more Carbohydrate, 3.4 times more Sugars, 3.5 times more Fructose, 2.7 times more Fiber and 3.6 times more Protein than Canned Tomato Sauce with Salt.
• 5 ounces of Tomato Sauce with Salt provide inadequate amounts of Energy
• Both Canned Tomato Sauce with Salt as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in five ounces.