Comparing Nutrients in 100 grams Spanish Tomato Sauce VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Spanish Tomato Sauce	16%	7%	77%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Spanish Tomato Sauce	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	1.14% 33kcal	10.6% 306kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.024% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.57% 7.24g	62.2% 81g	130g per day for Men 19-50 years
Sugars	NA	4.1% 2.97g	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	3.7% 1.4g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	2.57% 1.44g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Spanish Tomato Sauce	Dried Agar Seaweed	Recommended Dietary Allowance
Vitamin A	5.44% 49μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.17% 0.074mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.08% 1.3mg	1.26% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.62% 0.28mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	23.3% 0.3mg	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	3.5% 14μg	145% 580μg	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	9.56% 8.6mg	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	NA	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Tomato Sauce	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	1.7% 17mg	62.5% 625mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	67.8% 0.61mg	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	43.5% 3.48mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	183% 770mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	187% 4.3mg	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	6.86% 48mg	7.43% 52mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	33% 1125mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	13.5% 7.4μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	2.4% 89g	0.23% 8.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Spanish Tomato Sauce VS Dried Agar Seaweed per 100 g

Compare the macro and micronutrient content in 100 g of Spanish Tomato Sauce versus 100 g of Dried Agar Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Spanish Tomato Sauce vs Dried Agar Seaweed:

• 100 grams of Spanish Tomato Sauce have more Vitamin A, 7.4 times more Vitamin B1, 6.4 times more Vitamin B3 and more Vitamin C than Dried Agar Seaweed.
• While 100 g of Dried Agar Seaweed contain 3.6 times more Vitamin B2, 10.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 41.4 times more Vitamin B9 than Canned Spanish Tomato Sauce.
• 100 grams of Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin C
• Both Canned Spanish Tomato Sauce as well as Dried Agar Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Spanish Tomato Sauce vs Dried Agar Seaweed:

• 100 grams of Spanish Tomato Sauce have 4.6 times more Sodium and 10.3 times more Water than Dried Agar Seaweed.
• While 100 g of Dried Agar Seaweed contain 36.8 times more Calcium, 3.8 times more Copper, 6.1 times more Iron, 40.5 times more Magnesium, 19.9 times more Manganese, 3 times more Potassium, 12.3 times more Selenium and 17.1 times more Zinc than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Dried Agar Seaweed contain similar levels of Phosphorus per 100 grams.
• 100 grams of Spanish Tomato Sauce lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Dried Agar Seaweed contain 9.3 times more Energy, 11.2 times more Carbohydrate, 5.5 times more Fiber and 4.3 times more Protein than Canned Spanish Tomato Sauce.
• 100 grams of Spanish Tomato Sauce provide inadequate amounts of Energy
• Both Canned Spanish Tomato Sauce as well as Dried Agar Seaweed provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.