Comparing Nutrients in 7 ounces Tomato Sauce VS Salted Mustard Cabbage

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce	17%	9%	74%
Salted Mustard Cabbage	16%	3%	81%

Macro Nutrients

	Tomato Sauce	Salted Mustard Cabbage	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	8.6% 11g	130g per day for Men 19-50 years
Sugars	9.74% 7.06g	3.83% 2.78g	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	4.57% 3.3g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	16% 6.15g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce	Salted Mustard Cabbage	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	11% 97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.97mg	8.93% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	45.8% 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	4.47% 18μg	35.7% 143μg	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	15.4% 14mg	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	19% 2.86mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	191% 229μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce	Salted Mustard Cabbage	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	1.73% 69.3μg	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	24% 1.9mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	9.75% 0.22mg	19% 0.43mg	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	7.65% 53.6mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	17.3% 589mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	95% 1423mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce VS Salted Mustard Cabbage per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Sauce vs Salted Mustard Cabbage:

• 7 ounces of Tomato Sauce have 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, more Vitamin C and 72 times more Vitamin E than Salted Mustard Cabbage.
• While 7 oz of Salted Mustard Cabbage contain 2.2 times more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 3.1 times more Vitamin B6, 8 times more Vitamin B9 and 41.3 times more Vitamin K than Canned Tomato Sauce no Salt.
• 7 ounces of Salted Mustard Cabbage have insufficient amounts of Vitamin C and Vitamin E
• Both Canned Tomato Sauce no Salt as well as Salted Mustard Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Sauce vs Salted Mustard Cabbage:

• 7 ounces of Tomato Sauce have 3.4 times more Copper, 1.4 times more Iron and 1.2 times more Potassium than Salted Mustard Cabbage.
• While 7 oz of Salted Mustard Cabbage contain 4.8 times more Calcium, 1.9 times more Manganese, 65.2 times more Sodium and 1.4 times more Zinc than Canned Tomato Sauce no Salt.
• Both Tomato Sauce and Salted Mustard Cabbage contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Tomato Sauce lack sufficient amounts of Calcium
• Both Canned Tomato Sauce no Salt as well as Salted Mustard Cabbage lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Sauce have 2.5 times more Sugars than Salted Mustard Cabbage.
• While 7 oz of Salted Mustard Cabbage contain 2.1 times more Fiber than Canned Tomato Sauce no Salt.
• Both Tomato Sauce and Salted Mustard Cabbage offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Salted Mustard Cabbage provide inadequate amounts of Protein
• Both Canned Tomato Sauce no Salt as well as Salted Mustard Cabbage provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.