Comparing Nutrients in 7 ounces Spanish Tomato Sauce VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Spanish Tomato Sauce	16%	7%	77%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Spanish Tomato Sauce	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.047% 0.008g	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	123% 161g	130g per day for Men 19-50 years
Sugars	NA	8.13% 5.9g	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	40.2% 15.3g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Spanish Tomato Sauce	Dried Agar Seaweed	Recommended Dietary Allowance
Vitamin A	11% 97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	46.3% 0.6mg	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	288% 1151μg	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	19% 17mg	0% 0mg	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	NA	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	40.4% 48.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Tomato Sauce	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	124% 1240mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	135% 1.2mg	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	531% 42.5mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	364% 1528mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	371% 8.53mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	65.7% 2233mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	62.4% 937mg	13.5% 202mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	4.78% 177g	0.47% 17.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Spanish Tomato Sauce VS Dried Agar Seaweed per 7 oz

Compare the macro and micronutrient content in 7 oz of Spanish Tomato Sauce versus 7 oz of Dried Agar Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Spanish Tomato Sauce vs Dried Agar Seaweed:

• 7 ounces of Spanish Tomato Sauce have more Vitamin A, 7.4 times more Vitamin B1, 6.4 times more Vitamin B3 and more Vitamin C than Dried Agar Seaweed.
• While 7 oz of Dried Agar Seaweed contain 3.6 times more Vitamin B2, 10.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 41.4 times more Vitamin B9 than Canned Spanish Tomato Sauce.
• 7 ounces of Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C
• Both Canned Spanish Tomato Sauce as well as Dried Agar Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Spanish Tomato Sauce vs Dried Agar Seaweed:

• 7 ounces of Spanish Tomato Sauce have 4.6 times more Sodium and 10.3 times more Water than Dried Agar Seaweed.
• While 7 oz of Dried Agar Seaweed contain 36.8 times more Calcium, 3.8 times more Copper, 6.1 times more Iron, 40.5 times more Magnesium, 19.9 times more Manganese, 3 times more Potassium, 12.3 times more Selenium and 17.1 times more Zinc than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Dried Agar Seaweed contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Spanish Tomato Sauce lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Agar Seaweed contain 9.3 times more Energy, 11.2 times more Carbohydrate, 5.5 times more Fiber and 4.3 times more Protein than Canned Spanish Tomato Sauce.
• 7 ounces of Spanish Tomato Sauce provide inadequate amounts of Energy
• Both Canned Spanish Tomato Sauce as well as Dried Agar Seaweed provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.