Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Tomato Sauce with Onions

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Tomato Sauce with Onions	13%	4%	83%

Macro Nutrients

	Tomatoes in Juice with Salt	Tomato Sauce with Onions	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	15% 19.7g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	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	3.6% 2.6g	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	% 2.46g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Tomato Sauce with Onions	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	9.5% 85.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	40.8% 0.53mg	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	3.97% 16μg	11% 43.7μg	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	27.8% 25mg	28% 25.2mg	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	7.8% 1.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Tomato Sauce with Onions	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	14% 1.13mg	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	26% 0.6mg	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	4.8% 33.7mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	5.1% 188g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Tomato Sauce with Onions per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomatoes in Juice with Salt vs Tomato Sauce with Onions:

• 7 ounces of Tomatoes in Juice with Salt have 7.9 times more Vitamin B1 than Tomato Sauce with Onions.
• While 7 oz of Canned Tomato Sauce with Onions contain 2.2 times more Vitamin A, 2.4 times more Vitamin B2, 1.7 times more Vitamin B3, 3.1 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.8 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Tomato Sauce with Onions provide similar amounts of Vitamin C per seven ounces.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Tomato Sauce with Onions have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Tomato Sauce with Onions:

• 7 ounces of Tomatoes in Juice with Salt have 1.9 times more Calcium than Tomato Sauce with Onions.
• While 7 oz of Canned Tomato Sauce with Onions contain 3.5 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium, 4.4 times more Manganese, 2.3 times more Phosphorus, 2.2 times more Potassium, 4.8 times more Sodium and 1.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Tomato Sauce with Onions contain similar levels of Water per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• 7 ounces of Tomato Sauce with Onions lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Tomato Sauce with Onions lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Tomato Sauce with Onions contain 2.9 times more Carbohydrate and 2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Tomato Sauce with Onions offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Tomato Sauce with Onions provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.