Comparing Nutrients in 100 calories Tomato Sauce with Salt VS Tomato Sauce with Onions

Weight per 100 calories

• Tomato Sauce with Salt: 417g
• Tomato Sauce with Onions: 238g

Canned Tomato Sauce with Onions have 1.8 times more energy per unit of mass than Canned Tomato Sauce with Salt, which is low in comparison to other foods. Tomato Sauce with Salt having very low energy density.

Which food has more nutrients per 100 calories - Tomato Sauce with Salt or Tomato Sauce with Onions?

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Salt	17%	9%	74%
Tomato Sauce with Onions	13%	4%	83%

Macro Nutrients

	Tomato Sauce with Salt	Tomato Sauce with Onions	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	0.6% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	20.5% 15g	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	9.6% 6.96g	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	% 7.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	NA	g per day for Men 19-50 years
Fiber	16.4% 6.25g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	8.93% 5g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Salt	Tomato Sauce with Onions	Recommended Dietary Allowance
Vitamin A	10% 92μg	11.4% 102μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	14.5% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.8% 1.3mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	49% 0.64mg	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	9.38% 37.5μg	13% 52.4μg	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	32.4% 29mg	33.6% 30.2mg	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	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.72% 11.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Salt	Tomato Sauce with Onions	Recommended Dietary Allowance
Calcium	5.83% 58.3mg	4.05% 40.5mg	1000mg per day for Men 19-50 years
Copper	53.2% 0.48mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	3.64% 145μg	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	50% 4mg	27.7% 2.2mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	10.8% 45.2mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	31% 0.72mg	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	16% 113mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	29% 983mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	3.46% 1.9μg	55μg per day for Men 19-50 years
Sodium	132% 1975mg	87.5% 1312mg	1500mg per day for Men 19-50 years
Zinc	8.33% 0.92mg	4.98% 0.55mg	11mg per day for Men 19-50 years
Water	10.3% 380g	5.54% 205g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomato Sauce with Salt vs Tomato Sauce with Onions:

• Canned Tomato Sauce with Salt has 1.4 times more Vitamin B3 and 1.5 times more Vitamin B5 than Canned Tomato Sauce with Onions.
• While Canned Tomato Sauce with Onions contain 1.7 times more Vitamin B1, 1.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Canned Tomato Sauce with Salt.
• Both Canned Tomato Sauce with Salt and Canned Tomato Sauce with Onions have similar amounts of Vitamin A, Vitamin B2 and Vitamin C per 100 kcal.
• Both Canned Tomato Sauce with Salt as well as Canned Tomato Sauce with Onions have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tomato Sauce with Salt vs Tomato Sauce with Onions:

• Canned Tomato Sauce with Salt has 1.4 times more Calcium, 1.8 times more Iron, 1.4 times more Magnesium, 1.2 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Selenium, 1.5 times more Sodium, 1.7 times more Zinc and 1.9 times more Water than Canned Tomato Sauce with Onions.
• While Canned Tomato Sauce with Onions contain 1.5 times more Manganese than Canned Tomato Sauce with Salt.
• Both Canned Tomato Sauce with Salt and Canned Tomato Sauce with Onions have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Tomato Sauce with Salt has 2.8 times more Fat, 2.2 times more Omega 3, 2.7 times more Omega 6, 1.5 times more Fiber and 1.3 times more Protein than Canned Tomato Sauce with Onions.
• Both Canned Tomato Sauce with Salt and Canned Tomato Sauce with Onions have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Canned Tomato Sauce with Salt as well as Canned Tomato Sauce with Onions have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.