Comparing Nutrients in 500 calories Tomato SauceVS Tomatoes

Weight per 500 calories

Tomato Sauce

2083g

Tomatoes

2778g

Tomato Sauce has 1.3 times more energy per 100g than Tomatoes. It has very low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomato Sauce or Tomatoes?

Macros Ratio

Protein Fat Carbs

Tomato Sauce

17%

74%

Tomatoes

17%

74%

500 kcal ▼

Macro Nutrients

Tomato Saucevs Tomatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

6.44%6.25g

Fat

5.73%5.56g

6.25 gvs5.56 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

2.67%0.85g

Saturated Fat

2.43%0.78g

0.85 gvs0.78 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

7.8%0.13g

Omega 3

5.2%0.083g

0.13 gvs0.083 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

14%2.4g

Omega 6

13%2.22g

2.4 gvs2.22 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

85%111g

Carbohydrate

83%108g

111 gvs108 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

102%74g

Sugars

101%73g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

74 gvs73 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

48%34.8g

Fructose

52.5%38g

≤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]

34.8 gvs38 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

%38g

Glucose

%34.7g

38 gvs34.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

%1.46g

Sucrose

%0g

1.46 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

82.2%31.3g

Fiber

87.7%33.3g

31.3 gvs33.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

44.6%25g

Protein

43.7%24.4g

25 gvs24.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Tomato Saucevs Tomatoes

51%458μg

Vitamin A

130%1167μg

RAE, retinol activity equivalents

458 μgvs1167 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

41.7%0.5mg

Vitamin B1

85.6%1.03mg

Thiamine

0.5 mgvs1.03 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

104%1.35mg

Vitamin B2

40.6%0.53mg

Riboflavin

1.35 mgvs0.53 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

129%20.6mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

20.6 mgvs16.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

129%6.44mg

Vitamin B5

49.4%2.47mg

Pantothenic acid

6.44 mgvs2.47 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

157%2.04mg

Vitamin B6

171%2.22mg

Pyridoxine

2.04 mgvs2.22 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

43.4%13μg

Biotin

NA μgvs13 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

47%188μg

Vitamin B9

104%417μg

Folates and Folic Acid

188 μgvs417 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

162%146mg

Vitamin C

423%381mg

Ascorbic acid

146 mgvs381 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

200%30mg

Vitamin E

100%15mg

Tocopherols and Tocotrienols

30 mgvs15 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

48.6%58.3μg

Vitamin K

183%219μg

Phytomenadione or phylloquinone

58.3 μgvs219 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Tomato Saucevs Tomatoes

29%292mg

Calcium

27.8%278mg

292 mgvs278 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

266%2.4mg

Copper

182%1.64mg

2.4 mgvs1.64 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

18%727μg

Fluoride

1.6%64μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

727 μgvs64 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

250%20mg

Iron

94%7.5mg

20 mgvs7.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

74.4%313mg

Magnesium

72.8%306mg

313 mgvs306 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

102%2.35mg

Manganese

138%3.17mg

2.35 mgvs3.17 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

80.4%563mg

Phosphorus

95%667mg

563 mgvs667 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

182%6188mg

Potassium

194%6583mg

6188 mgvs6583 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

22.7%12.5μg

Selenium

0%0μg

12.5 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

15.3%229mg

Sodium

9.26%139mg

229 mgvs139 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

41.7%4.6mg

Zinc

43%4.72mg

4.6 mgvs4.72 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

51.4%1902g

Water

71%2626g

1902 gvs2626 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Tomato Sauce vs Tomatoes:

Canned Tomato Sauce no Salt has 2.6 times more Vitamin B2, 1.3 times more Vitamin B3, 2.6 times more Vitamin B5 and 2 times more Vitamin E than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 2.5 times more Vitamin A, 2.1 times more Vitamin B1, 2.2 times more Vitamin B9, 2.6 times more Vitamin C and 3.8 times more Vitamin K than Canned Tomato Sauce no Salt.
Both Canned Tomato Sauce no Salt and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 500 kcal.
Both Canned Tomato Sauce no Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomato Sauce vs Tomatoes:

Canned Tomato Sauce no Salt has 1.5 times more Copper, 11.4 times more Fluoride, 2.7 times more Iron, more Selenium and 1.7 times more Sodium than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.3 times more Manganese and 1.4 times more Water than Canned Tomato Sauce no Salt.
Both Canned Tomato Sauce no Salt and Raw Ripe Red Tomatoes have similar amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Tomato Sauce no Salt has 1.5 times more Omega 3 than Raw Ripe Red Tomatoes.
Both Canned Tomato Sauce no Salt and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Sugars, Fructose, Fiber and Protein per 500 kcal.
Both Canned Tomato Sauce no Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Tomato SauceVS Soy CheeseTomatoesVS Soy CheeseTomato SauceVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 500 calories Tomato SauceVS Tomatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Tomato Sauce or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: