Comparing Nutrients in 1 kilogram White Potatoes VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
White Potatoes	10%	1%	89%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	White Potatoes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	23.8% 690kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	121% 157g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	16% 11.5g	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	4.7% 3.4g	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	% 5.3g	% 12.4g	g per day for Men 19-50 years
Sucrose	% 2.8g	% 0g	g per day for Men 19-50 years
Fiber	63% 24g	50% 19g	38g per day for Men 19-50 years
Protein	30% 17g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.6% 10.7mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	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	45% 180μg	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	101% 91mg	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	0.67% 0.1mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	9% 90mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	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	65% 5.2mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	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	88.6% 620mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	22% 816g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of White Potatoes vs Tomatoes in Juice with Salt:

• Raw Whole White Potatoes have 1.5 times more Vitamin B3, 2.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.3 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 8.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin C, 59 times more Vitamin E and 1.6 times more Vitamin K than Raw Whole White Potatoes.
• Both Raw Whole White 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 White Potatoes vs Tomatoes in Juice with Salt:

• Raw Whole White Potatoes have 2.2 times more Copper, 2.1 times more Magnesium, 2.1 times more Manganese, 3.6 times more Phosphorus, 2.1 times more Potassium and 2.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.7 times more Calcium, 2.3 times more Selenium and 7.2 times more Sodium than Raw Whole White Potatoes.
• Both Raw Whole White Potatoes and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Whole White Potatoes have 4.3 times more Energy, 4.5 times more Carbohydrate, 1.3 times more Fiber and 2.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.2 times more Sugars and 3.9 times more Fructose than Raw Whole White Potatoes.
• Both Raw Whole White Potatoes as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.