Comparing Nutrients in 1 kilogram Tomato Sauce VS Canned Potatoes

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce	17%	9%	74%
Canned Potatoes	9%	3%	88%

Macro Nutrients

	Tomato Sauce	Canned Potatoes	Recommended Dietary Allowance
Energy	8.28% 240kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	6.76% 1.15g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	105% 136g	130g per day for Men 19-50 years
Sugars	49% 35.6g	8.14% 5.9g	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	23% 16.7g	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	63% 24g	38g per day for Men 19-50 years
Protein	21.4% 12g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce	Canned Potatoes	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	146% 1.9mg	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	22.5% 90μg	15% 60μg	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	77.8% 70mg	56.7% 51mg	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	96% 14.4mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce	Canned Potatoes	Recommended Dietary Allowance
Calcium	14% 140mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	63.3% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	8.73% 349μg	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	120% 9.6mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	52% 1.2mg	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	38.6% 270mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	87.4% 2970mg	67.4% 2290mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	24.7% 913g	22.8% 843g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomato Sauce vs Canned Potatoes:

• Canned Tomato Sauce no Salt has more Vitamin A, 6.5 times more Vitamin B2, 1.3 times more Vitamin B5, 1.5 times more Vitamin B9, 1.4 times more Vitamin C, 28.8 times more Vitamin E and 1.9 times more Vitamin K than Canned Potatoes Solids no Salt.
• While Canned Potatoes Solids no Salt contain 2.9 times more Vitamin B1 and 1.9 times more Vitamin B6 than Canned Tomato Sauce no Salt.
• Both Canned Tomato Sauce no Salt and Canned Potatoes Solids no Salt have similar amounts of Vitamin B3 per 1 kg.
• Both Canned Tomato Sauce no Salt as well as Canned Potatoes Solids no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomato Sauce vs Canned Potatoes:

• Canned Tomato Sauce no Salt has 2.8 times more Calcium, 2 times more Copper and 1.3 times more Potassium than Canned Potatoes Solids no Salt.
• While Canned Potatoes Solids no Salt contain 1.3 times more Iron, 1.5 times more Selenium and 1.3 times more Zinc than Canned Tomato Sauce no Salt.
• Both Canned Tomato Sauce no Salt and Canned Potatoes Solids no Salt have similar amounts of Magnesium, Manganese, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Tomato Sauce no Salt has 6 times more Sugars than Canned Potatoes Solids no Salt.
• While Canned Potatoes Solids no Salt contain 2.5 times more Energy, 3.3 times more Omega 3, 2.6 times more Carbohydrate and 1.6 times more Fiber than Canned Tomato Sauce no Salt.
• Both Canned Tomato Sauce no Salt and Canned Potatoes Solids no Salt have similar amounts of Protein per 1 kg.
• Both Canned Tomato Sauce no Salt as well as Canned Potatoes Solids no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.