Comparing Nutrients in 1 pound Canned Potatoes VS Low Salt Tomato and Vegetable Juice

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes	9%	3%	88%
Low Salt Tomato and Vegetable Juice	11%	4%	85%

Macro Nutrients

	Canned Potatoes	Low Salt Tomato and Vegetable Juice	Recommended Dietary Allowance
Energy	9.4% 272kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.7g	16% 21g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	20.5% 15g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes	Low Salt Tomato and Vegetable Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	39.3% 354μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	20.7% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	49% 0.64mg	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	6.8% 27.2μg	24% 95μg	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	25.7% 23mg	140% 126mg	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	1.5% 0.23mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Potatoes	Low Salt Tomato and Vegetable Juice	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	101% 0.91mg	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	71.4% 5.7mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	NA	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	18% 127mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10.3% 382g	11.5% 424g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Potatoes VS Low Salt Tomato and Vegetable Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Potatoes versus 1 lb of Low Salt Tomato and Vegetable Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Potatoes vs Low Salt Tomato and Vegetable Juice:

• 1 pound of Canned Potatoes has 1.8 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Low Salt Tomato and Vegetable Juice.
• While 1 lb of Tomato and Vegetable Juice Low Sodium contains more Vitamin A, 3 times more Vitamin B2, 3.5 times more Vitamin B9, 5.4 times more Vitamin C, 6.4 times more Vitamin E and 3.5 times more Vitamin K than Canned Potatoes Solids no Salt.
• 1 pound of Canned Potatoes have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin E and Vitamin K
• Both Canned Potatoes Solids no Salt as well as Tomato and Vegetable Juice Low Sodium have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Potatoes vs Low Salt Tomato and Vegetable Juice:

• 1 pound of Canned Potatoes has 3 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus and 1.4 times more Zinc than Low Salt Tomato and Vegetable Juice.
• While 1 lb of Tomato and Vegetable Juice Low Sodium contains 3.5 times more Copper and 11.6 times more Sodium than Canned Potatoes Solids no Salt.
• Both Canned Potatoes and Low Salt Tomato and Vegetable Juice contain similar levels of Potassium and Water per one pound.
• 1 pound of Low Salt Tomato and Vegetable Juice lack sufficient amounts of Zinc
• Both Canned Potatoes Solids no Salt as well as Tomato and Vegetable Juice Low Sodium lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Potatoes has 2.7 times more Energy, 3 times more Carbohydrate, 3 times more Fiber and 2.3 times more Protein than Low Salt Tomato and Vegetable Juice.
• While 1 lb of Tomato and Vegetable Juice Low Sodium contains 5.6 times more Sugars than Canned Potatoes Solids no Salt.
• 1 pound of Low Salt Tomato and Vegetable Juice provide inadequate amounts of Energy and Protein
• Both Canned Potatoes Solids no Salt as well as Tomato and Vegetable Juice Low Sodium provide inadequate amounts of Omega 3 and Omega 6 in one pound.