Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Potato Flour	8%	1%	91%

Macro Nutrients

	Tomatoes in Juice with Salt	Potato Flour	Recommended Dietary Allowance
Energy	5.5% 160kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	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	26.7% 34.7g	639% 831g	130g per day for Men 19-50 years
Sugars	35% 25.5g	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	18% 13g	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	% 12.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	155% 59g	38g per day for Men 19-50 years
Protein	14% 7.9g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Potato Flour	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	190% 2.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	95% 4.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	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	20% 80μg	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	140% 126mg	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	39.3% 5.9mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Potato Flour	Recommended Dietary Allowance
Calcium	33% 330mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	219% 1.97mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	71.3% 5.7mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	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	24.3% 170mg	240% 1680mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	294% 10010mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	25.6% 948g	1.76% 65.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes in Juice with Salt vs Potato Flour:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 2.5 times more Vitamin B1, 3.3 times more Vitamin C, 2.4 times more Vitamin E and more Vitamin K than Potato Flour.
• While Potato Flour contains 4.9 times more Vitamin B3, 4.1 times more Vitamin B5, 6.9 times more Vitamin B6 and 3.1 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Potato Flour have similar amounts of Vitamin B2 per 1 kg.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Potato Flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Potato Flour:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.1 times more Sodium and 14.5 times more Water than Potato Flour.
• While Potato Flour contains 2 times more Calcium, 3.8 times more Copper, 2.4 times more Iron, 6.5 times more Magnesium, 4.6 times more Manganese, 9.9 times more Phosphorus, 5.2 times more Potassium, 1.6 times more Selenium and 4.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 1 kilogram:

• Potato Flour contains 22.3 times more Energy, 8.8 times more Omega 3, 23.9 times more Carbohydrate, 1.4 times more Sugars, 3.1 times more Fiber and 8.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Potato Flour have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.