Comparing Nutrients in 14 ounces Canned Crushed Tomatoes VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Canned Crushed Tomatoes	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	4.38% 127kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.3% 29g	61.5% 80g	130g per day for Men 19-50 years
Sugars	24% 17.5g	5% 3.6g	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	13% 9.3g	1.6% 1.15g	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	% 8.06g	% 1.35g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 0.75g	g per day for Men 19-50 years
Fiber	20% 7.54g	19% 7.14g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	13.3% 7.42g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	91% 1.2mg	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	13% 51.6μg	9.92% 39.7μg	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	40.6% 36.5mg	57.3% 51.6mg	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	33% 4.96mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	13.5% 135mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	80.7% 0.73mg	83% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.9% 196μg	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	64.5% 5.16mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	24% 0.55mg	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	18% 127mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	44.2% 1504mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	49.2% 738mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	9.6% 355g	8.26% 306g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Crushed Tomatoes VS Boiled Potato Flesh, Cooked In Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Crushed Tomatoes versus 14 oz of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Crushed Tomatoes vs Boiled Potato Flesh, Cooked In Skin:

• 14 ounces of Canned Crushed Tomatoes have 2.6 times more Vitamin B2, 1.3 times more Vitamin B9, 125 times more Vitamin E and 2.4 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 14 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.4 times more Vitamin B1, 1.9 times more Vitamin B5, 2 times more Vitamin B6 and 1.4 times more Vitamin C than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Canned Crushed Tomatoes as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Crushed Tomatoes vs Boiled Potato Flesh, Cooked In Skin:

• 14 ounces of Canned Crushed Tomatoes have 6.8 times more Calcium, 4.2 times more Iron, 1.3 times more Manganese and 46.5 times more Sodium than Boiled Potato Flesh, Cooked In Skin.
• While 14 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.4 times more Phosphorus and 1.3 times more Potassium than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Boiled Potato Flesh, Cooked In Skin contain similar levels of Copper, Magnesium, Zinc and Water per 14 ounces.
• 14 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Canned Crushed Tomatoes as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Crushed Tomatoes have 4.8 times more Sugars and 8.1 times more Fructose than Boiled Potato Flesh, Cooked In Skin.
• While 14 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 2.7 times more Energy and 2.8 times more Carbohydrate than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Canned Crushed Tomatoes provide inadequate amounts of Energy
• Both Canned Crushed Tomatoes as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.