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

Macros Ratio

	Protein	Fat	Carbs
Spanish Tomato Sauce	16%	7%	77%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Spanish Tomato Sauce	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	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	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	7.3% 2.78g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Spanish Tomato Sauce	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	11% 97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	6.95% 27.8μg	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	19% 17mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Tomato Sauce	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	NA	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	86.3% 6.9mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	NA	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	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	13.6% 95mg	NA	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	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	62.4% 937mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	NA	11mg per day for Men 19-50 years
Water	4.78% 177g	3.65% 135g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Spanish Tomato Sauce 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 Spanish Tomato Sauce vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Spanish Tomato Sauce have 5.1 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 Spanish Tomato Sauce vs Frozen Roasted Potatoes with Salt:

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

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Roasted Potatoes with Salt contain 3.8 times more Energy, 3.6 times more Carbohydrate, 1.9 times more Fiber and 1.5 times more Protein than Canned Spanish Tomato Sauce.
• 7 ounces of Spanish Tomato Sauce provide inadequate amounts of Energy