Comparing Nutrients in 7 ounces Tomatoes VS Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Tomato Sauce	17%	9%	74%

Macro Nutrients

	Tomatoes	Tomato Sauce	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	9.74% 7.06g	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	3.75% 2.7g	4.57% 3.3g	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	% 2.5g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.14g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Tomato Sauce	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	4.47% 18μg	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	30.2% 27mg	15.4% 14mg	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	7.14% 1.07mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Tomato Sauce	Recommended Dietary Allowance
Calcium	2% 20mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	25.4% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	1.73% 69.3μg	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	6.7% 0.54mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	9.75% 0.22mg	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	6.8% 47.6mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	17.3% 589mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.9% 181g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.9 times more Vitamin A, 1.5 times more Vitamin B1, 1.7 times more Vitamin B9, 2 times more Vitamin C and 2.8 times more Vitamin K than Canned Tomato Sauce no Salt.
• While Canned Tomato Sauce no Salt contains 3.4 times more Vitamin B2, 1.7 times more Vitamin B3, 3.5 times more Vitamin B5 and 2.7 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Tomato Sauce no Salt have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Canned Tomato Sauce no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Tomato Sauce:

• Canned Tomato Sauce no Salt contains 1.4 times more Calcium, 1.9 times more Copper, 3.6 times more Iron, 1.4 times more Magnesium, 1.3 times more Potassium, more Selenium and 1.3 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Tomato Sauce no Salt have similar amounts of Manganese, Phosphorus and Water per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Canned Tomato Sauce no Salt have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Tomato Sauce no Salt contains 1.4 times more Carbohydrate, 1.4 times more Sugars, 1.3 times more Fiber and 1.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Tomato Sauce no Salt have similar amounts of Fructose per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Canned Tomato Sauce no Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.