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

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Salt	17%	9%	74%
Tomato Sauce with Onions	13%	4%	83%

Macro Nutrients

	Tomato Sauce with Salt	Tomato Sauce with Onions	Recommended Dietary Allowance
Energy	1.17% 34kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.62% 0.1g	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	11% 14g	130g per day for Men 19-50 years
Sugars	6.96% 5.05g	NA	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	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	% 2.58g	NA	g per day for Men 19-50 years
Sucrose	% 0.099g	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	3.95% 2.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Salt	Tomato Sauce with Onions	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	6.77% 61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	8.62% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.78% 1.4mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	29% 0.38mg	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	7.8% 31μg	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	20% 18mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Salt	Tomato Sauce with Onions	Recommended Dietary Allowance
Calcium	2% 20mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	28.5% 0.26mg	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	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	6.4% 27mg	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	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	44.8% 672mg	52% 781mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.3% 122g	3700g per day for Men 19-50 years

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

• Canned Tomato Sauce with Onions contain 2 times more Vitamin A, 3 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 2.7 times more Vitamin B6, 2.4 times more Vitamin B9 and 1.8 times more Vitamin C than Canned Tomato Sauce with Salt.
• Both Canned Tomato Sauce with Salt and Canned Tomato Sauce with Onions have similar amounts of Vitamin B5 per 5 oz.
• Both Canned Tomato Sauce with Salt as well as Canned Tomato Sauce with Onions have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Tomato Sauce with Onions contain 1.6 times more Copper, 1.3 times more Magnesium, 2.7 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Selenium than Canned Tomato Sauce with Salt.
• Both Canned Tomato Sauce with Salt and Canned Tomato Sauce with Onions have similar amounts of Calcium, Iron, Sodium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Tomato Sauce with Onions contain 1.8 times more Energy, 1.9 times more Carbohydrate and 1.3 times more Protein than Canned Tomato Sauce with Salt.
• Both Canned Tomato Sauce with Salt and Canned Tomato Sauce with Onions have similar amounts of Fiber per 5 oz.
• Both Canned Tomato Sauce with Salt as well as Canned Tomato Sauce with Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.