Comparing Nutrients in 7 ounces Spanish Tomato Sauce VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Spanish Tomato Sauce	16%	7%	77%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Spanish Tomato Sauce	Dried Spirulina	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	16.4% 5.26g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	14.6% 2.5g	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	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.15g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	204% 114g	56g per day for Men 19-50 years

Vitamins

	Spanish Tomato Sauce	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	11% 97μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	394% 4.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	560% 7.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	138% 6.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	55.6% 0.72mg	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	46.6% 187μg	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	22.3% 20mg	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	42% 50.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Tomato Sauce	Dried Spirulina	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	1345% 12mg	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	707% 56.6mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	92% 387mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	164% 3.77mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	79.6% 2705mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	62.4% 937mg	139% 2080mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	4.78% 177g	0.25% 9.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Spanish Tomato Sauce VS Dried Spirulina per 7 oz

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

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

• 7 ounces of Spanish Tomato Sauce have 1.7 times more Vitamin A than Dried Spirulina.
• While 7 oz of Dried Spirulina Seaweed contain 32.2 times more Vitamin B1, 59.2 times more Vitamin B2, 9.9 times more Vitamin B3, 12.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 6.7 times more Vitamin B9 than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Dried Spirulina provide similar amounts of Vitamin C per seven ounces.
• Both Canned Spanish Tomato Sauce as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Spanish Tomato Sauce have 19 times more Water than Dried Spirulina.
• While 7 oz of Dried Spirulina Seaweed contain 7.1 times more Calcium, 38.1 times more Copper, 8.2 times more Iron, 10.3 times more Magnesium, 8.8 times more Manganese, 2.5 times more Phosphorus, 3.7 times more Potassium, 12 times more Selenium, 2.2 times more Sodium and 5.9 times more Zinc than Canned Spanish Tomato Sauce.
• 7 ounces of Spanish Tomato Sauce lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Spirulina Seaweed contain 8.8 times more Energy, 28.6 times more Fat, 69.7 times more Saturated Fat, 205.8 times more Omega 3, 12.2 times more Omega 6, 3.3 times more Carbohydrate, 2.6 times more Fiber and 39.9 times more Protein than Canned Spanish Tomato Sauce.
• 7 ounces of Spanish Tomato Sauce provide inadequate amounts of Energy, Omega 3 and Omega 6