Comparing Nutrients in 1 kilogram Canned Crushed Tomatoes VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Potato Skin	17%	1%	82%

Macro Nutrients

	Canned Crushed Tomatoes	Potato Skin	Recommended Dietary Allowance
Energy	11% 320kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	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	6.35% 1.08g	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	56% 73g	96% 124g	130g per day for Men 19-50 years
Sugars	60.7% 44g	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	32.3% 23.4g	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	% 20.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	50% 19g	65.8% 25g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Potato Skin	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	32.5% 130μg	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	102% 92mg	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	83.3% 12.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Potato Skin	Recommended Dietary Allowance
Calcium	34% 340mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	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	163% 13mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	79.6% 1.83mg	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	45.7% 320mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	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	124% 1860mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24% 894g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Crushed Tomatoes VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Crushed Tomatoes 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 Canned Crushed Tomatoes vs Potato Skin:

• 1 kilogram of Canned Crushed Tomatoes has 3.6 times more Vitamin B1 and 1.4 times more Vitamin B2 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Potato Skin provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin C per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Canned Crushed Tomatoes as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Crushed Tomatoes vs Potato Skin:

• 1 kilogram of Canned Crushed Tomatoes has 18.6 times more Sodium than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.3 times more Copper, 2.5 times more Iron, 3.3 times more Manganese, 1.4 times more Potassium and 1.3 times more Zinc than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Potato Skin contain similar levels of Calcium, Magnesium, Phosphorus and Water per one kilogram.
• Both Canned Crushed Tomatoes 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, 1.3 times more Fiber and 1.6 times more Protein than Canned Crushed Tomatoes.
• 1 kilogram of Canned Crushed Tomatoes provide inadequate amounts of Energy
• Both Canned Crushed Tomatoes as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.