Comparing Nutrients in 100 grams Tomato Sauce VS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce	17%	9%	74%
Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	15%	5%	80%

Macro Nutrients

	Tomato Sauce	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Energy	0.83% 24kcal	1.28% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.3g	5.62% 7.3g	130g per day for Men 19-50 years
Sugars	4.9% 3.56g	3.32% 2.4g	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	2.3% 1.67g	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	% 1.82g	NA	g per day for Men 19-50 years
Sucrose	% 0.07g	NA	g per day for Men 19-50 years
Fiber	3.95% 1.5g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Vitamin A	2.44% 22μg	64.8% 583μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.18% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.54% 0.098mg	6.15% 0.08mg	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	2.25% 9μg	4.5% 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	7.78% 7mg	4.22% 3.8mg	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	9.6% 1.44mg	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	11.6% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.87% 35μg	0.93% 37μg	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	12% 0.96mg	8.13% 0.65mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	4.9% 0.11mg	NA	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	3.86% 27mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	8.74% 297mg	4.06% 138mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	1.73% 26mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.44% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomato Sauce vs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

• Canned Tomato Sauce no Salt has 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.2 times more Vitamin B6, 1.8 times more Vitamin C and 5 times more Vitamin E than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• While Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 26.5 times more Vitamin A, 2 times more Vitamin B9 and 6.5 times more Vitamin K than Canned Tomato Sauce no Salt.
• Both Canned Tomato Sauce no Salt and Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have similar amounts of Vitamin B1 per 100 g.
• Both Canned Tomato Sauce no Salt as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomato Sauce vs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

• Canned Tomato Sauce no Salt has 1.5 times more Iron, 2.2 times more Potassium and 2 times more Selenium than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• While Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 1.5 times more Calcium, 1.4 times more Phosphorus, 2.4 times more Sodium and 2.3 times more Zinc than Canned Tomato Sauce no Salt.
• Both Canned Tomato Sauce no Salt and Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have similar amounts of Copper, Magnesium and Water per 100 g.
• Both Canned Tomato Sauce no Salt as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have insufficient amounts of Fluoride in 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Tomato Sauce no Salt has 1.5 times more Sugars than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• While Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 1.5 times more Energy, 4.5 times more Omega 3, 1.4 times more Carbohydrate and 2.1 times more Fiber than Canned Tomato Sauce no Salt.
• Both Canned Tomato Sauce no Salt and Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have similar amounts of Protein per 100 g.
• Both Canned Tomato Sauce no Salt as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.