Comparing Nutrients in 7 ounces Nectarines VS Tomato Sauce with Salt

Macros Ratio

	Protein	Fat	Carbs
Nectarines	9%	6%	85%
Tomato Sauce with Salt	17%	9%	74%

Macro Nutrients

	Nectarines	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	3% 87.3kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	9.74% 7.06g	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	3.75% 2.7g	4.57% 3.3g	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	% 3.1g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 9.66g	% 0.14g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Tomato Sauce with Salt	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.34% 0.37mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	15% 0.19mg	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	2.5% 9.92μg	4.47% 18μg	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	12% 10.7mg	15.4% 14mg	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	10% 1.53mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nectarines	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	25.4% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69.3μg	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	6.95% 0.56mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	4.66% 0.11mg	9.75% 0.22mg	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	7.37% 51.6mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	17.3% 589mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Nectarines VS Tomato Sauce with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Nectarines versus 7 oz of Tomato Sauce with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Nectarines vs Tomato Sauce with Salt:

• 7 ounces of Nectarines have 1.4 times more Vitamin B1 than Tomato Sauce with Salt.
• While 7 oz of Canned Tomato Sauce with Salt contain 1.3 times more Vitamin A, 2.4 times more Vitamin B2, 1.7 times more Vitamin B5, 3.9 times more Vitamin B6, 1.8 times more Vitamin B9, 1.3 times more Vitamin C, 1.9 times more Vitamin E and 1.3 times more Vitamin K than Raw Nectarines.
• Both Nectarines and Tomato Sauce with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Nectarines have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin K
• Both Raw Nectarines as well as Canned Tomato Sauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Nectarines vs Tomato Sauce with Salt:

• 7 oz of Canned Tomato Sauce with Salt contain 1.3 times more Copper, 3.4 times more Iron, 1.7 times more Magnesium, 2.1 times more Manganese, 1.5 times more Potassium, more Sodium and 1.3 times more Zinc than Raw Nectarines.
• Both Nectarines and Tomato Sauce with Salt contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Nectarines lack sufficient amounts of Zinc
• Both Raw Nectarines as well as Canned Tomato Sauce with Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Nectarines have 2 times more Carbohydrate and 2.2 times more Sugars than Tomato Sauce with Salt.
• Both Nectarines and Tomato Sauce with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Nectarines provide inadequate amounts of Protein
• Both Raw Nectarines as well as Canned Tomato Sauce with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.