Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled Potato Skin	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	12% 15.7g	60% 78g	130g per day for Men 19-50 years
Sugars	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	32.7% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	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	9.07% 36.3μg	11.3% 45.4μg	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	63.5% 57mg	26.2% 23.6mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	15% 150mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	443% 4mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	32.3% 2.6mg	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	264% 6.07mg	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	11% 77mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	54.3% 1846mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	18% 2mg	11mg per day for Men 19-50 years
Water	11.6% 430g	9.54% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Boiled Potato Skin per 1 lb

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

Lets compare vitamin content per 1 pound of Tomatoes in Juice with Salt vs Boiled Potato Skin:

• 1 pound of Tomatoes in Juice with Salt has more Vitamin A, 18 times more Vitamin B1, 1.5 times more Vitamin B2 and 2.4 times more Vitamin C than Boiled Potato Skin.
• While 1 lb of Boiled Potato Skin no Salt contains 1.7 times more Vitamin B3, 3.1 times more Vitamin B5 and 2.2 times more Vitamin B6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Boiled Potato Skin have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes in Juice with Salt vs Boiled Potato Skin:

• 1 pound of Tomatoes in Juice with Salt has 8.2 times more Sodium and 1.2 times more Water than Boiled Potato Skin.
• While 1 lb of Boiled Potato Skin no Salt contains 1.4 times more Calcium, 16.9 times more Copper, 10.6 times more Iron, 3 times more Magnesium, 19.7 times more Manganese, 3.2 times more Phosphorus, 2.1 times more Potassium and 3.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled Potato Skin no Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Potato Skin no Salt contains 4.9 times more Energy, 5 times more Carbohydrate, 1.7 times more Fiber and 3.6 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled Potato Skin no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.