Comparing Nutrients in 1 pound Potato Flour VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Potato Flour	Tomato Puree	Recommended Dietary Allowance
Energy	56% 1619kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	290% 377g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	22% 16g	30.2% 22g	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	15% 10.8g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	70.4% 26.8g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	56% 31.3g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	268% 3.5mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.8% 4.43μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	12.5% 50μg	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	19% 17.2mg	53.4% 48mg	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	7.56% 1.13mg	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Tomato Puree	Recommended Dietary Allowance
Calcium	29.5% 295mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	145% 1.3mg	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	78.2% 6.26mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.4mg	33.3% 0.77mg	2.3mg per day for Men 19-50 years
Molybdenum	191% 85.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	109% 762mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Flour VS Tomato Puree per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Flour versus 1 lb of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Flour vs Tomato Puree:

• 1 pound of Potato Flour has 9.1 times more Vitamin B1, 2.4 times more Vitamin B3, 6.1 times more Vitamin B6 and 2.3 times more Vitamin B9 than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains more Vitamin A, 1.6 times more Vitamin B2, 2.8 times more Vitamin C, 7.9 times more Vitamin E and more Vitamin K than Potato Flour.
• Both Potato Flour and Tomato Puree provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Potato Flour have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Potato Flour as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Flour vs Tomato Puree:

• 1 pound of Potato Flour has 3.6 times more Calcium, 2.8 times more Magnesium, 1.9 times more Manganese, 4.2 times more Phosphorus, 2.3 times more Potassium, 1.6 times more Selenium, 2 times more Sodium and 1.5 times more Zinc than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 1.5 times more Copper, 1.3 times more Iron and 13.5 times more Water than Potato Flour.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Flour has 9.4 times more Energy, 8.8 times more Omega 3, 9.3 times more Carbohydrate, 3.1 times more Fiber and 4.2 times more Protein than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 1.4 times more Sugars than Potato Flour.
• 1 pound of Tomato Puree provide inadequate amounts of Energy and Omega 3
• Both Potato Flour as well as Canned Tomato Puree provide inadequate amounts of Omega 6 in one pound.