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

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Potato Skin	17%	1%	82%

Macro Nutrients

	Tomato Juice with Salt	Potato Skin	Recommended Dietary Allowance
Energy	5.86% 170kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.9% 0.32g	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	96% 124g	130g per day for Men 19-50 years
Sugars	35.6% 26g	NA	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	65.8% 25g	38g per day for Men 19-50 years
Protein	15% 8.5g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Potato Skin	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	184% 2.4mg	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	50% 200μg	42.5% 170μg	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	127% 114mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Potato Skin	Recommended Dietary Allowance
Calcium	10% 100mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	470% 4.23mg	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	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	262% 6mg	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	27% 190mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25.5% 942g	22.5% 833g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Tomato Juice with Salt versus 1 kg of Potato Skin 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 Skin:

• 1 kilogram of Tomato Juice with Salt has more Vitamin A, 4.8 times more Vitamin B1, 2.1 times more Vitamin B2 and 6.1 times more Vitamin C than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.5 times more Vitamin B3 and 3.4 times more Vitamin B6 than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Potato Skin provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Canned Tomato Juice with Salt as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Tomato Juice with Salt has 25.3 times more Sodium than Potato Skin.
• While 1 kg of Raw Potato Skin contains 3 times more Calcium, 10.1 times more Copper, 8.3 times more Iron, 2.1 times more Magnesium, 8.9 times more Manganese, 2 times more Phosphorus, 1.9 times more Potassium and 3.2 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Potato Skin contain similar levels of Water per one kilogram.
• 1 kilogram of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Canned Tomato Juice with Salt as well as Raw Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Potato Skin contains 3.4 times more Energy, 3.5 times more Carbohydrate, 6.3 times more Fiber and 3 times more Protein than Canned Tomato Juice with Salt.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Energy, Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.