Comparing Nutrients in 7 ounces Tomato Sauce with Salt VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Salt	17%	9%	74%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Tomato Sauce with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	40% 52g	130g per day for Men 19-50 years
Sugars	9.74% 7.06g	1.9% 1.37g	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	4.57% 3.3g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.97mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	NA	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	4.47% 18μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.4% 14mg	3.75% 3.37mg	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	19% 2.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	NA	0.9mg per day for Men 19-50 years
Fluoride	1.73% 69.3μg	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	24% 1.9mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	NA	420mg per day for Men 19-50 years
Manganese	9.75% 0.22mg	NA	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	7.65% 53.6mg	NA	700mg per day for Men 19-50 years
Potassium	17.3% 589mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	62.7% 941mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	NA	11mg per day for Men 19-50 years
Water	4.9% 181g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce with Salt VS Frozen Roasted Potatoes with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Sauce with Salt vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Tomato Sauce with Salt have 4.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Tomato Sauce with Salt vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Tomato Sauce with Salt have 1.9 times more Iron, 1.6 times more Sodium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.5 times more Potassium than Canned Tomato Sauce with Salt.
• Both Canned Tomato Sauce with Salt as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Sauce with Salt have 5.2 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 5.3 times more Energy, 4.9 times more Carbohydrate, 1.7 times more Fiber and 1.9 times more Protein than Canned Tomato Sauce with Salt.
• 7 ounces of Tomato Sauce with Salt provide inadequate amounts of Energy