Comparing Nutrients in 1 kilogram Tomato Paste VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Potato Flour	8%	1%	91%

Macro Nutrients

	Tomato Paste	Potato Flour	Recommended Dietary Allowance
Energy	28.3% 820kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	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	145% 189g	639% 831g	130g per day for Men 19-50 years
Sugars	168% 122g	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	80.7% 58.5g	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	155% 59g	38g per day for Men 19-50 years
Protein	77% 43.2g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Potato Flour	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	190% 2.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	95% 4.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	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	30% 120μg	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	243% 219mg	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	287% 43mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Potato Flour	Recommended Dietary Allowance
Calcium	36% 360mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	219% 1.97mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	373% 30mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	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	119% 830mg	240% 1680mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	294% 10010mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	20% 735g	1.76% 65.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Potato Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste 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 Paste vs Potato Flour:

• 1 kilogram of Tomato Paste has more Vitamin A, 3 times more Vitamin B2, 5.8 times more Vitamin C, 17.2 times more Vitamin E and more Vitamin K than Potato Flour.
• While 1 kg of Potato Flour contains 3.8 times more Vitamin B1, 3.3 times more Vitamin B5, 3.6 times more Vitamin B6 and 2.1 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Potato Flour provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Potato Flour have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Potato Flour have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Potato Flour:

• 1 kilogram of Tomato Paste has 1.9 times more Copper, 2.2 times more Iron and 4.8 times more Selenium than Potato Flour.
• While 1 kg of Potato Flour contains 1.8 times more Calcium, 1.5 times more Magnesium and 2 times more Phosphorus than Canned Tomato Paste.
• Both Tomato Paste and Potato Flour contain similar levels of Manganese, Potassium, Sodium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 3.5 times more Sugars than Potato Flour.
• While 1 kg of Potato Flour contains 4.4 times more Energy, 5 times more Omega 3, 4.4 times more Carbohydrate, 1.4 times more Fiber and 1.6 times more Protein than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Tomato Paste as well as Potato Flour provide inadequate amounts of Omega 6 in one kilogram.