Comparing Nutrients in 7 ounces Tomato Sauce with Salt VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Salt	17%	9%	74%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Tomato Sauce with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	1.13% 0.19g	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	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	9.74% 7.06g	6.98% 5.06g	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	4.57% 3.3g	3.6% 2.6g	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	% 2.46g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.97mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	17% 0.22mg	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	3.97% 16μg	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	15.4% 14mg	27.8% 25mg	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	19% 2.86mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	1.73% 69.3μg	0.25% 10μg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	9.75% 0.22mg	5.87% 0.13mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	17.3% 589mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	62.7% 941mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce with Salt VS Tomatoes in Juice with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Sauce with Salt versus 7 oz of Tomatoes in Juice 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 Tomatoes in Juice with Salt:

• 7 ounces of Tomato Sauce with Salt have 1.4 times more Vitamin B3, 2.6 times more Vitamin B5 and 2.4 times more Vitamin E than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 24 times more Vitamin B1 and 1.8 times more Vitamin C than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Tomatoes in Juice with Salt provide similar amounts of Vitamin A, Vitamin B2, Vitamin B6 and Vitamin K per seven ounces.
• Both Canned Tomato Sauce with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Sauce with Salt vs Tomatoes in Juice with Salt:

• 7 ounces of Tomato Sauce with Salt have 2.2 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium, 4.1 times more Sodium and 1.8 times more Zinc than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.4 times more Calcium than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Tomatoes in Juice with Salt contain similar levels of Water per seven ounces.
• 7 ounces of Tomato Sauce with Salt lack sufficient amounts of Calcium
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Canned Tomato Sauce with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Fluoride and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Sauce with Salt have 1.5 times more Carbohydrate, 1.4 times more Sugars, 1.3 times more Fructose and 1.5 times more Protein than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.3 times more Fiber than Canned Tomato Sauce with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Protein
• Both Canned Tomato Sauce with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.