Comparing Nutrients in 300 calories Canned Potatoes VS Low Salt Tomato and Vegetable Juice

Weight per 300 calories

• Canned Potatoes: 500g
• Low Salt Tomato and Vegetable Juice: 1364g

Canned Potatoes have 2.7 times more energy per 100g than Low Salt Tomato and Vegetable Juice. It has low energy density when compared to other foods. Tomato and Vegetable Juice Low Sodium having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Potatoes or Low Salt Tomato and Vegetable Juice?

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes	9%	3%	88%
Low Salt Tomato and Vegetable Juice	11%	4%	85%

Macro Nutrients

	Canned Potatoes	Low Salt Tomato and Vegetable Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.85% 0.32g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.3% 68g	48% 62.6g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	61.7% 44.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	28.7% 11g	38g per day for Men 19-50 years
Protein	12.5% 7g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes	Low Salt Tomato and Vegetable Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	118% 1064μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	62.2% 9.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	147% 1.9mg	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	7.5% 30μg	71.6% 286μg	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	28.3% 25.5mg	420% 378mg	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	1.67% 0.25mg	29% 4.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.25% 7.5μg	60.2% 72.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Potatoes	Low Salt Tomato and Vegetable Juice	Recommended Dietary Allowance
Calcium	2.5% 25mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.29mg	303% 2.73mg	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	78.8% 6.3mg	71.6% 5.73mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	NA	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% 140mg	33% 232mg	700mg per day for Men 19-50 years
Potassium	33.7% 1145mg	77.4% 2632mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.5μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	52.7% 791mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	11.4% 422g	34.5% 1275g	3700g per day for Men 19-50 years

Canned Potatoes VS Low Salt Tomato And Vegetable Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Potatoes or Low Salt Tomato and Vegetable Juice?

Lets compare vitamin content per 300 calories of Canned Potatoes vs Low Salt Tomato and Vegetable Juice:

• 300 kcal of Tomato and Vegetable Juice Low Sodium contain more Vitamin A, 1.6 times more Vitamin B1, 8.2 times more Vitamin B2, 2.2 times more Vitamin B3, 2 times more Vitamin B6, 9.5 times more Vitamin B9, 14.8 times more Vitamin C, 17.5 times more Vitamin E and 9.6 times more Vitamin K than Canned Potatoes Solids no Salt.
• 300 calories of Canned Potatoes have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Canned Potatoes Solids no Salt as well as Tomato and Vegetable Juice Low Sodium have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Potatoes vs Low Salt Tomato and Vegetable Juice:

• 300 kcal of Tomato and Vegetable Juice Low Sodium contain 6 times more Calcium, 9.6 times more Copper, 2.1 times more Magnesium, 1.7 times more Phosphorus, 2.3 times more Potassium, 1.5 times more Selenium, 31.6 times more Sodium, 1.9 times more Zinc and 3 times more Water than Canned Potatoes Solids no Salt.
• Both Canned Potatoes and Low Salt Tomato and Vegetable Juice contain similar levels of Iron per 300 calories.
• 300 calories of Canned Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Potatoes have 7.3 times more Omega 3 than Low Salt Tomato and Vegetable Juice.
• While 300 kcal of Tomato and Vegetable Juice Low Sodium contain 15.2 times more Sugars than Canned Potatoes Solids no Salt.
• Both Canned Potatoes and Low Salt Tomato and Vegetable Juice offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• 300 calories of Low Salt Tomato and Vegetable Juice provide inadequate amounts of Omega 3
• Both Canned Potatoes Solids no Salt as well as Tomato and Vegetable Juice Low Sodium provide inadequate amounts of Omega 6 in 300 calories.