Comparing Nutrients in 1 kilogram Tomato Juice with Salt VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Potato Flour	8%	1%	91%

Macro Nutrients

	Tomato Juice with Salt	Potato Flour	Recommended Dietary Allowance
Energy	5.86% 170kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35.3g	639% 831g	130g per day for Men 19-50 years
Sugars	35.6% 26g	48.6% 35.2g	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	18.3% 13.3g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	155% 59g	38g per day for Men 19-50 years
Protein	15% 8.5g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Potato Flour	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	190% 2.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	95% 4.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	592% 7.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	32.5% 9.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	62.5% 250μg	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	779% 701mg	42.2% 38mg	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	21.3% 3.2mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Potato Flour	Recommended Dietary Allowance
Calcium	10% 100mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	219% 1.97mg	0.9mg per day for Men 19-50 years
Fluoride	1.73% 69μg	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	48.8% 3.9mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	136% 3.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	420% 189μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27% 190mg	240% 1680mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	294% 10010mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	25.5% 942g	1.76% 65.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Potato Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Juice with Salt versus 1 kg of Potato Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Juice with Salt vs Potato Flour:

• 1 kilogram of Tomato Juice with Salt has more Vitamin A, 1.5 times more Vitamin B2, 18.4 times more Vitamin C and 1.3 times more Vitamin E than Potato Flour.
• While 1 kg of Potato Flour contains 2.3 times more Vitamin B1, 5.2 times more Vitamin B3 and 11 times more Vitamin B6 than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Potato Flour provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Potato Flour have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Tomato Juice with Salt as well as Potato Flour have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Tomato Juice with Salt vs Potato Flour:

• 1 kilogram of Tomato Juice with Salt has 4.6 times more Sodium and 14.5 times more Water than Potato Flour.
• While 1 kg of Potato Flour contains 6.5 times more Calcium, 4.7 times more Copper, 3.5 times more Iron, 5.9 times more Magnesium, 4.6 times more Manganese, 8.8 times more Phosphorus, 4.6 times more Potassium, 2.2 times more Selenium and 4.9 times more Zinc than Canned Tomato Juice with Salt.
• 1 kilogram of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Potato Flour contains 21 times more Energy, 7 times more Omega 3, 23.5 times more Carbohydrate, 1.4 times more Sugars, 14.8 times more Fiber and 8.1 times more Protein than Canned Tomato Juice with Salt.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Potato Flour provide inadequate amounts of Omega 6 in one kilogram.