Comparing Nutrients in 7 ounces Tomato Powder VS Tomato Sauce with Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Tomato Sauce with Mushrooms	14%	3%	83%

Macro Nutrients

	Tomato Powder	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Energy	20.7% 599kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	13% 16.7g	130g per day for Men 19-50 years
Sugars	120% 87g	15.8% 11.5g	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	86% 32.7g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	45.7% 25.6g	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Vitamin A	190% 1711μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.46mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	20.3% 0.26mg	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	59.5% 238μg	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	257% 232mg	27.3% 24.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	162% 24.3mg	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.7% 97μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Calcium	33% 329mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	274% 2.46mg	44% 0.39mg	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	113% 9.05mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	16.2% 0.37mg	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	83.6% 585mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	112% 3824mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	17.7% 266mg	59.8% 897mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.16% 6.07g	4.7% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Powder VS Tomato Sauce with Mushrooms per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Powder vs Tomato Sauce with Mushrooms:

• 7 ounces of Tomato Powder have 18 times more Vitamin A, 12.7 times more Vitamin B1, 7 times more Vitamin B2, 7.2 times more Vitamin B3, 10.2 times more Vitamin B5, 3.4 times more Vitamin B6, 13.3 times more Vitamin B9, 9.4 times more Vitamin C, 6.4 times more Vitamin E and 12.8 times more Vitamin K than Tomato Sauce with Mushrooms.
• Both Tomato Powder as well as Canned Tomato Sauce with Mushrooms have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Tomato Powder vs Tomato Sauce with Mushrooms:

• 7 ounces of Tomato Powder have 12.8 times more Calcium, 6.2 times more Copper, 5.1 times more Iron, 9.4 times more Magnesium, 10.4 times more Manganese, 9.2 times more Phosphorus, 5.1 times more Potassium, 26.5 times more Selenium and 8.1 times more Zinc than Tomato Sauce with Mushrooms.
• While 7 oz of Canned Tomato Sauce with Mushrooms contain 3.4 times more Sodium and 28.7 times more Water than Tomato Powder.
• 7 ounces of Tomato Sauce with Mushrooms lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Powder have 8.6 times more Energy, 8.9 times more Carbohydrate, 7.6 times more Sugars, 11 times more Fiber and 8.9 times more Protein than Tomato Sauce with Mushrooms.
• 7 ounces of Tomato Sauce with Mushrooms provide inadequate amounts of Energy
• Both Tomato Powder as well as Canned Tomato Sauce with Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.