Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Regular Canned Potatoes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Regular Canned Potatoes	9%	3%	88%

Macro Nutrients

	Tomatoes in Juice with Salt	Regular Canned Potatoes	Recommended Dietary Allowance
Energy	5.5% 160kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	3.9% 0.66g	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	105% 136g	130g per day for Men 19-50 years
Sugars	35% 25.5g	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	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	60.5% 23g	38g per day for Men 19-50 years
Protein	14% 7.9g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Regular Canned Potatoes	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	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	57% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	145% 1.88mg	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	20% 80μg	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	140% 126mg	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	39.3% 5.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Regular Canned Potatoes	Recommended Dietary Allowance
Calcium	33% 330mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	63.3% 0.57mg	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	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	42% 0.97mg	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	24.3% 170mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	67.4% 2290mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	146% 2190mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	25.6% 948g	22.8% 843g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Regular Canned Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomatoes in Juice with Salt versus 1 kg of Regular Canned Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomatoes in Juice with Salt vs Regular Canned Potatoes:

• 1 kilogram of Tomatoes in Juice with Salt has more Vitamin A, 8.5 times more Vitamin B1, 4.2 times more Vitamin B2, 1.3 times more Vitamin B9 and 2.5 times more Vitamin C than Regular Canned Potatoes.
• While 1 kg of Canned Potatoes Solids with Salt contains 1.3 times more Vitamin B3, 3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 kilogram of Regular Canned Potatoes have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B9
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Potatoes Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Regular Canned Potatoes:

• 1 kilogram of Tomatoes in Juice with Salt has 6.6 times more Calcium than Regular Canned Potatoes.
• While 1 kg of Canned Potatoes Solids with Salt contains 2.2 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 1.9 times more Sodium and 2.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Regular Canned Potatoes contain similar levels of Copper, Potassium and Water per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• 1 kilogram of Regular Canned Potatoes lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Potatoes Solids with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Potatoes Solids with Salt contains 3.8 times more Energy, 3.9 times more Carbohydrate and 1.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Regular Canned Potatoes offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Potatoes Solids with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.