Comparing Nutrients in 7 ounces Spanish Tomato Sauce VS Stewed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Spanish Tomato Sauce	16%	7%	77%
Stewed Tomatoes	9%	29%	62%

Macro Nutrients

	Spanish Tomato Sauce	Stewed Tomatoes	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	5.4% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	5.5% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	3.23% 1.03g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	9.8% 1.66g	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	20% 26g	130g per day for Men 19-50 years
Sugars	NA	NA	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	8.88% 3.37g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Spanish Tomato Sauce	Stewed Tomatoes	Recommended Dietary Allowance
Vitamin A	11% 97μg	7.28% 65.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	13% 0.17mg	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	5.46% 22μg	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	40% 36mg	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	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	Stewed Tomatoes	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	21% 0.19mg	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	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	16.7% 0.38mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	62.4% 937mg	60% 903mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.78% 177g	4.32% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Spanish Tomato Sauce VS Stewed Tomatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Spanish Tomato Sauce vs Stewed Tomatoes:

• 7 ounces of Spanish Tomato Sauce have 1.5 times more Vitamin A, 2.1 times more Vitamin B6 and 1.3 times more Vitamin B9 than Stewed Tomatoes.
• While 7 oz of Stewed Ripe Red Tomatoes contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.1 times more Vitamin C than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Stewed Tomatoes provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• Both Canned Spanish Tomato Sauce as well as Stewed Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Spanish Tomato Sauce vs Stewed Tomatoes:

• 7 ounces of Spanish Tomato Sauce have 1.7 times more Copper, 3.3 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.9 times more Zinc than Stewed Tomatoes.
• While 7 oz of Stewed Ripe Red Tomatoes contain 1.5 times more Calcium and 2 times more Selenium than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Stewed Tomatoes contain similar levels of Manganese, Sodium and Water per seven ounces.
• 7 ounces of Spanish Tomato Sauce lack sufficient amounts of Calcium and Selenium
• 7 ounces of Stewed Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Stewed Ripe Red Tomatoes contain 2.4 times more Energy, 9.9 times more Fat, 9.5 times more Omega 3, 8.1 times more Omega 6, 1.8 times more Carbohydrate and 1.4 times more Protein than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Stewed Tomatoes offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Spanish Tomato Sauce provide inadequate amounts of Energy, Omega 3 and Omega 6