Comparing Nutrients in 1 kilogram Spanish Tomato Sauce VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Spanish Tomato Sauce	16%	7%	77%
Potato Skin	17%	1%	82%

Macro Nutrients

	Spanish Tomato Sauce	Potato Skin	Recommended Dietary Allowance
Energy	11.4% 330kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	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	55.7% 72.4g	96% 124g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37% 14g	65.8% 25g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Spanish Tomato Sauce	Potato Skin	Recommended Dietary Allowance
Vitamin A	54.4% 490μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.8% 13mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	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	35% 140μg	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	96% 86mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Tomato Sauce	Potato Skin	Recommended Dietary Allowance
Calcium	17% 170mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	470% 4.23mg	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	435% 34.8mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	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	68.6% 480mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	109% 3690mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	315% 4720mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24% 891g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Spanish Tomato Sauce VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Spanish Tomato Sauce 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 Spanish Tomato Sauce vs Potato Skin:

• 1 kilogram of Spanish Tomato Sauce has more Vitamin A, 3.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.3 times more Vitamin B3 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.4 times more Vitamin B6 and 1.3 times more Vitamin C than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Potato Skin provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Canned Spanish Tomato Sauce as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Spanish Tomato Sauce vs Potato Skin:

• 1 kilogram of Spanish Tomato Sauce has 1.3 times more Phosphorus and 47.2 times more Sodium than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.8 times more Calcium, 2.6 times more Copper and 2.8 times more Manganese than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Potato Skin contain similar levels of Iron, Magnesium, Potassium, Zinc and Water per one kilogram.
• 1 kilogram of Spanish Tomato Sauce lack sufficient amounts of Calcium
• Both Canned Spanish Tomato Sauce 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 1.8 times more Energy, 1.7 times more Carbohydrate, 1.8 times more Fiber and 1.8 times more Protein than Canned Spanish Tomato Sauce.
• 1 kilogram of Spanish Tomato Sauce provide inadequate amounts of Energy
• Both Canned Spanish Tomato Sauce as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.