Comparing Nutrients in 14 ounces Dry Mashed Potato Granules VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potato Granules	9%	1%	90%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Dry Mashed Potato Granules	Tomato Powder	Recommended Dietary Allowance
Energy	51% 1476kcal	41.3% 1199kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.71g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	228% 296g	130g per day for Men 19-50 years
Sugars	19% 13.8g	240% 174g	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	5.53% 4g	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	% 3.65g	NA	g per day for Men 19-50 years
Sucrose	% 4.05g	NA	g per day for Men 19-50 years
Fiber	74% 28g	172% 65.5g	38g per day for Men 19-50 years
Protein	58.3% 32.6g	91% 51.2g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	380% 3421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	302% 3.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.2% 1mg	232% 3.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	227% 36.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	298% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	140% 1.8mg	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	39.7% 159μg	119% 476μg	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	163% 147mg	515% 463mg	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	7.14% 1.07mg	324% 48.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.8% 35.7μg	161% 194μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Tomato Powder	Recommended Dietary Allowance
Calcium	16.3% 163mg	66% 659mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	547% 4.93mg	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	54% 4.33mg	226% 18mg	8mg per day for Men 19-50 years
Magnesium	93% 389mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	337% 7.74mg	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	139% 972mg	167% 1171mg	700mg per day for Men 19-50 years
Potassium	82% 2790mg	225% 7648mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	17.7% 266mg	35.5% 532mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	0.39% 14.4g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potato Granules VS Tomato Powder per 14 oz

Compare the macro and micronutrient content in 14 oz of Dry Mashed Potato Granules versus 14 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dry Mashed Potato Granules vs Tomato Powder:

• 14 ounces of Dry Mashed Potato Granules have 1.9 times more Vitamin B6 than Tomato Powder.
• While 14 oz of Tomato Powder contain 862 times more Vitamin A, 2 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B3, 10.9 times more Vitamin B5, 3 times more Vitamin B9, 3.2 times more Vitamin C, 45.4 times more Vitamin E and 5.4 times more Vitamin K than Granules of Dehydrated Mashed Potatoes.
• 14 ounces of Dry Mashed Potato Granules have insufficient amounts of Vitamin A and Vitamin E
• Both Granules of Dehydrated Mashed Potatoes as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dry Mashed Potato Granules vs Tomato Powder:

• 14 ounces of Dry Mashed Potato Granules have 5.1 times more Selenium than Tomato Powder.
• While 14 oz of Tomato Powder contain 4 times more Calcium, 12.2 times more Copper, 4.2 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 2.7 times more Potassium, 2 times more Sodium and 1.9 times more Zinc than Granules of Dehydrated Mashed Potatoes.
• Both Dry Mashed Potato Granules and Tomato Powder contain similar levels of Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dry Mashed Potato Granules have 1.2 times more Energy and 8.1 times more Omega 3 than Tomato Powder.
• While 14 oz of Tomato Powder contain 12.7 times more Sugars, 2.3 times more Fiber and 1.6 times more Protein than Granules of Dehydrated Mashed Potatoes.
• Both Dry Mashed Potato Granules and Tomato Powder offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Tomato Powder provide inadequate amounts of Omega 3
• Both Granules of Dehydrated Mashed Potatoes as well as Tomato Powder provide inadequate amounts of Omega 6 in 14 ounces.