Comparing Nutrients in 1 pound Dry Mashed Potato Granules VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potato Granules	9%	1%	90%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Dry Mashed Potato Granules	Tomato Puree	Recommended Dietary Allowance
Energy	58% 1687kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	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	298% 388g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	21.7% 15.7g	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	6.3% 4.6g	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	% 4.17g	% 11g	g per day for Men 19-50 years
Sucrose	% 4.63g	% 0g	g per day for Men 19-50 years
Fiber	84.8% 32.2g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.3% 1.15mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.3% 1.56mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	300% 3.9mg	44% 0.57mg	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	45.4% 181μg	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	186% 168mg	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	8.16% 1.22mg	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Tomato Puree	Recommended Dietary Allowance
Calcium	18.6% 186mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	51.4% 0.46mg	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	62% 4.94mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	33.3% 0.77mg	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	159% 1111mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	94% 3189mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	20.3% 304mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potato Granules VS Tomato Puree per 1 lb

Compare the macro and micronutrient content in 1 lb of Dry Mashed Potato Granules 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 Dry Mashed Potato Granules vs Tomato Puree:

• 1 pound of Dry Mashed Potato Granules has 18.1 times more Vitamin B1, 3.2 times more Vitamin B2, 3.3 times more Vitamin B3, 6.8 times more Vitamin B6, 3.6 times more Vitamin B9, 3.5 times more Vitamin C and 2.6 times more Vitamin K than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 26 times more Vitamin A, 1.3 times more Vitamin B5 and 7.3 times more Vitamin E than Granules of Dehydrated Mashed Potatoes.
• 1 pound of Dry Mashed Potato Granules have insufficient amounts of Vitamin A and Vitamin E
• Both Granules of Dehydrated Mashed Potatoes as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dry Mashed Potato Granules vs Tomato Puree:

• 1 pound of Dry Mashed Potato Granules has 2.3 times more Calcium, 4.3 times more Magnesium, 6.6 times more Manganese, 6.1 times more Phosphorus, 1.6 times more Potassium, 38.7 times more Selenium, 2.4 times more Sodium and 2.5 times more Zinc than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 2.8 times more Copper, 1.6 times more Iron and 24.2 times more Water than Granules of Dehydrated Mashed Potatoes.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Mashed Potato Granules has 9.8 times more Energy, 14.3 times more Omega 3, 9.5 times more Carbohydrate, 3.7 times more Fiber and 5 times more Protein than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 1.4 times more Sugars and 2.4 times more Fructose than Granules of Dehydrated Mashed Potatoes.
• 1 pound of Tomato Puree provide inadequate amounts of Energy and Omega 3
• Both Granules of Dehydrated Mashed Potatoes as well as Canned Tomato Puree provide inadequate amounts of Omega 6 in one pound.