Comparing Nutrients in 1 pound Potatoes VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Potatoes	10%	1%	89%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Potatoes	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	12% 349kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.77% 0.13g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	5.13% 3.7g	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	1.63% 1.18g	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.77g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	NA	38g per day for Men 19-50 years
Protein	16.6% 9.3g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Potatoes	Canned Tomatoes with Green Chilies	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	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	45.4% 0.41mg	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	46% 3.67mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	26% 0.6mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	56.7% 1928mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	9.7% 359g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Potatoes VS Canned Tomatoes with Green Chilies per 1 lb

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

Lets compare vitamin content per 1 pound of Potatoes vs Canned Tomatoes with Green Chilies:

• 1 pound of Potatoes has 2.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2 times more Vitamin B5, 2.9 times more Vitamin B6, 1.7 times more Vitamin B9 and 3.2 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains more Vitamin A than Raw Whole Potatoes.
• 1 pound of Potatoes have insufficient amounts of Vitamin A
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Whole Potatoes as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potatoes vs Canned Tomatoes with Green Chilies:

• 1 pound of Potatoes has 1.2 times more Copper, 3.1 times more Iron, 2.1 times more Magnesium, 4.1 times more Phosphorus, 4 times more Potassium and 2.3 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 1.7 times more Calcium and 66.8 times more Sodium than Raw Whole Potatoes.
• Both Potatoes and Canned Tomatoes with Green Chilies contain similar levels of Manganese and Water per one pound.
• 1 pound of Potatoes lack sufficient amounts of Calcium
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Raw Whole Potatoes as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potatoes has 5.1 times more Energy, 4.8 times more Carbohydrate and 3 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Raw Whole Potatoes as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in one pound.