Comparing Nutrients in 100 grams Tomato Powder VS Tomato Sauce with Onions

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Tomato Sauce with Onions	13%	4%	83%

Macro Nutrients

	Tomato Powder	Tomato Sauce with Onions	Recommended Dietary Allowance
Energy	10.4% 302kcal	1.45% 42kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.4% 74.7g	7.65% 9.94g	130g per day for Men 19-50 years
Sugars	60.6% 44g	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	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	43.4% 16.5g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	23% 13g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Tomato Sauce with Onions	Recommended Dietary Allowance
Vitamin A	96% 862μg	4.78% 43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.13mg	7.76% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.2% 3.76mg	7.36% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	20.5% 0.27mg	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	30% 120μg	5.5% 22μg	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	130% 117mg	14% 12.7mg	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	81.7% 12.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.7% 48.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Tomato Sauce with Onions	Recommended Dietary Allowance
Calcium	16.6% 166mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	20% 0.18mg	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	57% 4.56mg	11.6% 0.93mg	8mg per day for Men 19-50 years
Magnesium	42.4% 178mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	13% 0.3mg	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	42% 295mg	5.57% 39mg	700mg per day for Men 19-50 years
Potassium	56.7% 1927mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	8.93% 134mg	36.7% 551mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	2.33% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Powder VS Tomato Sauce with Onions per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Powder versus 100 g of Tomato Sauce with Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Powder vs Tomato Sauce with Onions:

• 100 grams of Tomato Powder have 20 times more Vitamin A, 12.5 times more Vitamin B1, 5.7 times more Vitamin B2, 7.4 times more Vitamin B3, 10.2 times more Vitamin B5, 1.7 times more Vitamin B6, 5.5 times more Vitamin B9 and 9.2 times more Vitamin C than Tomato Sauce with Onions.
• Both Tomato Powder as well as Canned Tomato Sauce with Onions have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Powder vs Tomato Sauce with Onions:

• 100 grams of Tomato Powder have 9.8 times more Calcium, 6.9 times more Copper, 4.9 times more Iron, 9.4 times more Magnesium, 6.5 times more Manganese, 7.6 times more Phosphorus, 4.7 times more Potassium, 6.6 times more Selenium and 7.4 times more Zinc than Tomato Sauce with Onions.
• While 100 g of Canned Tomato Sauce with Onions contain 4.1 times more Sodium and 28.1 times more Water than Tomato Powder.
• 100 grams of Tomato Sauce with Onions lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Powder have 7.2 times more Energy, 7.5 times more Carbohydrate, 9.2 times more Fiber and 8.3 times more Protein than Tomato Sauce with Onions.
• 100 grams of Tomato Sauce with Onions provide inadequate amounts of Energy
• Both Tomato Powder as well as Canned Tomato Sauce with Onions provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.