Comparing Nutrients in 1 pound Canned Crushed Tomatoes VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Potato Skin	17%	1%	82%

Macro Nutrients

	Canned Crushed Tomatoes	Potato Skin	Recommended Dietary Allowance
Energy	5% 145kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	27.5% 20g	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	14.6% 10.6g	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	% 9.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	30% 11.3g	38g per day for Men 19-50 years
Protein	13.3% 7.44g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Potato Skin	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	83.4% 1.1mg	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	14.7% 59μg	19.3% 77μg	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	46.4% 41.7mg	57.5% 51.7mg	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	37.8% 5.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Potato Skin	Recommended Dietary Allowance
Calcium	15.4% 154mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	213% 1.9mg	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	73.7% 5.9mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	119% 2.73mg	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	20.7% 145mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	56.2% 844mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11% 406g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Crushed Tomatoes VS Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Crushed Tomatoes versus 1 lb of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Crushed Tomatoes vs Potato Skin:

• 1 pound of Canned Crushed Tomatoes has 3.6 times more Vitamin B1 and 1.4 times more Vitamin B2 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Potato Skin provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin C per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Canned Crushed Tomatoes as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Crushed Tomatoes vs Potato Skin:

• 1 pound of Canned Crushed Tomatoes has 18.6 times more Sodium than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2.3 times more Copper, 2.5 times more Iron, 3.3 times more Manganese, 1.4 times more Potassium and 1.3 times more Zinc than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Potato Skin contain similar levels of Calcium, Magnesium, Phosphorus and Water per one pound.
• Both Canned Crushed Tomatoes as well as Raw Potato Skin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Potato Skin contains 1.8 times more Energy, 1.7 times more Carbohydrate, 1.3 times more Fiber and 1.6 times more Protein than Canned Crushed Tomatoes.
• 1 pound of Canned Crushed Tomatoes provide inadequate amounts of Energy
• Both Canned Crushed Tomatoes as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one pound.