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

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Onions	13%	4%	83%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Tomato Sauce with Onions	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	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	0.86% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	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	9.4% 3.57g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Onions	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	9.5% 85.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.3% 0.26mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.8% 0.53mg	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	11% 43.7μg	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	28% 25.2mg	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

	Tomato Sauce with Onions	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	40% 0.36mg	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	23% 1.85mg	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	26% 0.6mg	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	11% 77.4mg	NA	700mg per day for Men 19-50 years
Potassium	24% 820mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	73% 1093mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	NA	11mg per day for Men 19-50 years
Water	4.6% 171g	3.65% 135g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Tomato Sauce with Onions have 7.5 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 Tomato Sauce with Onions vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Tomato Sauce with Onions have 1.9 times more Iron, 1.8 times more Sodium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Tomato Sauce with Onions and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per seven ounces.
• Both Canned Tomato Sauce with Onions 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 times more Energy, 2.6 times more Carbohydrate, 1.4 times more Fiber and 1.4 times more Protein than Canned Tomato Sauce with Onions.
• 7 ounces of Tomato Sauce with Onions provide inadequate amounts of Energy