Comparing Nutrients in 1 kilogram Tomato Puree with Salt VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree with Salt	15%	4%	81%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Tomato Puree with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	13% 380kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	201% 262g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	9.5% 6.9g	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	33% 24g	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	% 24.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	68.4% 26g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	29% 260μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	NA	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	27.5% 110μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	118% 106mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	131% 19.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	18% 180mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	NA	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	223% 18mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	NA	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	NA	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	57% 400mg	NA	700mg per day for Men 19-50 years
Potassium	129% 4390mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	135% 2020mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	NA	11mg per day for Men 19-50 years
Water	23.8% 879g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree with Salt VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Puree with Salt versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Puree with Salt vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Tomato Puree with Salt has 6.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Tomato Puree with Salt vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Tomato Puree with Salt has 3.6 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.5 times more Sodium than Canned Tomato Puree with Salt.
• Both Tomato Puree with Salt and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per one kilogram.
• Both Canned Tomato Puree with Salt as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Puree with Salt has 7 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.3 times more Energy, 2.9 times more Carbohydrate, 1.4 times more Fiber and 1.3 times more Protein than Canned Tomato Puree with Salt.
• 1 kilogram of Tomato Puree with Salt provide inadequate amounts of Energy