Comparing Nutrients in 1 kilogram Dry Mashed Potato Granules VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potato Granules	9%	1%	90%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Dry Mashed Potato Granules	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	128% 3720kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	658% 855g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	48% 34.7g	35% 25.5g	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	14% 10g	18% 13g	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	% 9.2g	% 12.4g	g per day for Men 19-50 years
Sucrose	% 10g	% 0g	g per day for Men 19-50 years
Fiber	187% 71g	50% 19g	38g per day for Men 19-50 years
Protein	147% 82.2g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	378% 4.53mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	195% 2.53mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	298% 47.7mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.45mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	662% 8.6mg	85.4% 1.1mg	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	100% 400μg	20% 80μg	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	411% 370mg	140% 126mg	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	18% 2.7mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	41% 410mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	113% 1.02mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	136% 11mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	233% 980mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	487% 11.2mg	29.6% 0.68mg	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	350% 2450mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	207% 7030mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	493% 271μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	82.7% 9.1mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.98% 36.3g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dry Mashed Potato Granules vs Tomatoes in Juice with Salt:

• Granules of Dehydrated Mashed Potatoes have 4.6 times more Vitamin B2, 6.7 times more Vitamin B3, 2.9 times more Vitamin B5, 7.8 times more Vitamin B6, 5 times more Vitamin B9, 2.9 times more Vitamin C and 3.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 20 times more Vitamin A, 1.3 times more Vitamin B1 and 2.2 times more Vitamin E than Granules of Dehydrated Mashed Potatoes.
• Both Granules of Dehydrated Mashed Potatoes as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dry Mashed Potato Granules vs Tomatoes in Juice with Salt:

• Granules of Dehydrated Mashed Potatoes have 1.2 times more Calcium, 2 times more Copper, 1.9 times more Iron, 9.8 times more Magnesium, 16.5 times more Manganese, 14.4 times more Phosphorus, 3.7 times more Potassium, 38.7 times more Selenium and 7.6 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.7 times more Sodium and 26.1 times more Water than Granules of Dehydrated Mashed Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Granules of Dehydrated Mashed Potatoes have 23.3 times more Energy, 14.3 times more Omega 3, 1.9 times more Omega 6, 24.6 times more Carbohydrate, 1.4 times more Sugars, 3.7 times more Fiber and 10.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.3 times more Fructose than Granules of Dehydrated Mashed Potatoes.
• Both Granules of Dehydrated Mashed Potatoes as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.