Comparing Nutrients in 5 ounces Tomato Sauce VS Salted Mustard Cabbage

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce	17%	9%	74%
Salted Mustard Cabbage	16%	3%	81%

Macro Nutrients

	Tomato Sauce	Salted Mustard Cabbage	Recommended Dietary Allowance
Energy	1.17% 34kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.058% 0.018g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.16% 0.027g	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	6.14% 8g	130g per day for Men 19-50 years
Sugars	6.96% 5.05g	2.74% 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	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	11.6% 4.4g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce	Salted Mustard Cabbage	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.78% 1.4mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	5.27% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	32.7% 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	3.2% 12.8μg	25.5% 102μg	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	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	13.6% 2.04mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	137% 164μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce	Salted Mustard Cabbage	Recommended Dietary Allowance
Calcium	2% 20mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	5.35% 0.048mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	6.96% 0.16mg	13.4% 0.31mg	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	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	67.8% 1016mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce VS Salted Mustard Cabbage per 5 oz

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

Lets compare vitamin content per 5 ounces of Tomato Sauce vs Salted Mustard Cabbage:

• 5 ounces of Tomato Sauce have 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, more Vitamin C and 72 times more Vitamin E than Salted Mustard Cabbage.
• While 5 oz of Salted Mustard Cabbage contain 2.2 times more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 3.1 times more Vitamin B6, 8 times more Vitamin B9 and 41.3 times more Vitamin K than Canned Tomato Sauce no Salt.
• 5 ounces of Salted Mustard Cabbage have insufficient amounts of Vitamin C and Vitamin E
• Both Canned Tomato Sauce no Salt as well as Salted Mustard Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Sauce vs Salted Mustard Cabbage:

• 5 ounces of Tomato Sauce have 3.4 times more Copper, 1.4 times more Iron and 1.2 times more Potassium than Salted Mustard Cabbage.
• While 5 oz of Salted Mustard Cabbage contain 4.8 times more Calcium, 1.9 times more Manganese, 65.2 times more Sodium and 1.4 times more Zinc than Canned Tomato Sauce no Salt.
• Both Tomato Sauce and Salted Mustard Cabbage contain similar levels of Magnesium, Phosphorus and Water per five ounces.
• 5 ounces of Tomato Sauce lack sufficient amounts of Calcium
• Both Canned Tomato Sauce no Salt as well as Salted Mustard Cabbage lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Sauce have 2.5 times more Sugars than Salted Mustard Cabbage.
• While 5 oz of Salted Mustard Cabbage contain 2.1 times more Fiber than Canned Tomato Sauce no Salt.
• Both Tomato Sauce and Salted Mustard Cabbage offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Salted Mustard Cabbage provide inadequate amounts of Protein
• Both Canned Tomato Sauce no Salt as well as Salted Mustard Cabbage provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.