Comparing Nutrients in 5 ounces Spanish Tomato Sauce VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Spanish Tomato Sauce	16%	7%	77%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Spanish Tomato Sauce	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.033% 0.006g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	88% 115g	130g per day for Men 19-50 years
Sugars	NA	5.8% 4.2g	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	5.22% 2g	28.7% 11g	38g per day for Men 19-50 years
Protein	3.64% 2.04g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Spanish Tomato Sauce	Dried Agar Seaweed	Recommended Dietary Allowance
Vitamin A	7.7% 69.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.74% 0.1mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	24.2% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.97% 0.4mg	85.6% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.3% 0.25mg	33% 0.43mg	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	4.96% 20μg	206% 822μg	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	13.5% 12mg	0% 0mg	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	47.2% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 34.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Tomato Sauce	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	2.4% 24mg	88.6% 886mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	96% 0.86mg	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	61.7% 4.93mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	260% 1091mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	265% 6.1mg	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	9.7% 68mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	47% 1595mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	44.6% 669mg	9.64% 145mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	74.7% 8.22mg	11mg per day for Men 19-50 years
Water	3.4% 126g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Spanish Tomato Sauce VS Dried Agar Seaweed per 5 oz

Compare the macro and micronutrient content in 5 oz of Spanish Tomato Sauce versus 5 oz of Dried Agar Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Spanish Tomato Sauce vs Dried Agar Seaweed:

• 5 ounces of Spanish Tomato Sauce have more Vitamin A, 7.4 times more Vitamin B1, 6.4 times more Vitamin B3 and more Vitamin C than Dried Agar Seaweed.
• While 5 oz of Dried Agar Seaweed contain 3.6 times more Vitamin B2, 10.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 41.4 times more Vitamin B9 than Canned Spanish Tomato Sauce.
• 5 ounces of Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C
• Both Canned Spanish Tomato Sauce as well as Dried Agar Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Spanish Tomato Sauce vs Dried Agar Seaweed:

• 5 ounces of Spanish Tomato Sauce have 4.6 times more Sodium and 10.3 times more Water than Dried Agar Seaweed.
• While 5 oz of Dried Agar Seaweed contain 36.8 times more Calcium, 3.8 times more Copper, 6.1 times more Iron, 40.5 times more Magnesium, 19.9 times more Manganese, 3 times more Potassium, 12.3 times more Selenium and 17.1 times more Zinc than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Dried Agar Seaweed contain similar levels of Phosphorus per five ounces.
• 5 ounces of Spanish Tomato Sauce lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Agar Seaweed contain 9.3 times more Energy, 11.2 times more Carbohydrate, 5.5 times more Fiber and 4.3 times more Protein than Canned Spanish Tomato Sauce.
• 5 ounces of Spanish Tomato Sauce provide inadequate amounts of Energy
• Both Canned Spanish Tomato Sauce as well as Dried Agar Seaweed provide inadequate amounts of Omega 3 and Omega 6 in five ounces.