Comparing Nutrients in 1 pound Potatoes VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Potatoes	10%	1%	89%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Potatoes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	12% 349kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.3g	12% 15.7g	130g per day for Men 19-50 years
Sugars	5.13% 3.7g	16% 11.6g	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	1.63% 1.18g	8.2% 5.94g	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	% 1.4g	% 5.62g	g per day for Men 19-50 years
Sucrose	% 0.77g	% 0g	g per day for Men 19-50 years
Fiber	25% 9.53g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Potatoes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	38.7% 0.5mg	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	17% 68μg	9.07% 36.3μg	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	99% 89.4mg	63.5% 57mg	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	0.3% 0.045mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	46% 3.67mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	13.4% 0.31mg	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	37% 259mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	56.7% 1928mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	9.7% 359g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Potatoes VS Tomatoes in Juice with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Potatoes vs Tomatoes in Juice with Salt:

• 1 pound of Potatoes has 1.5 times more Vitamin B3, 2.5 times more Vitamin B5, 2.7 times more Vitamin B6, 1.9 times more Vitamin B9 and 1.6 times more Vitamin C than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains more Vitamin A, 7.1 times more Vitamin B1, 1.7 times more Vitamin B2, 59 times more Vitamin E and 1.3 times more Vitamin K than Raw Whole Potatoes.
• 1 pound of Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Whole Potatoes as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potatoes vs Tomatoes in Juice with Salt:

• 1 pound of Potatoes has 2.1 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 2.3 times more Manganese, 3.4 times more Phosphorus, 2.2 times more Potassium and 2.5 times more Zinc than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 2.8 times more Calcium and 19.2 times more Sodium than Raw Whole Potatoes.
• Both Potatoes and Tomatoes in Juice with Salt contain similar levels of Water per one pound.
• 1 pound of Potatoes lack sufficient amounts of Calcium
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Raw Whole Potatoes as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potatoes has 4.8 times more Energy, 5 times more Carbohydrate and 2.6 times more Protein than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 3.1 times more Sugars than Raw Whole Potatoes.
• Both Potatoes and Tomatoes in Juice with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Raw Whole Potatoes as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.