Comparing Nutrients in 300 calories Tomatoes in Juice with Salt VS Potato Flour

Weight per 300 calories

• Tomatoes in Juice with Salt: 1875g
• Potato Flour: 84g

Potato Flour has 22.3 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is high in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or Potato Flour?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Potato Flour	8%	1%	91%

Macro Nutrients

	Tomatoes in Juice with Salt	Potato Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	0.29% 0.29g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.24% 0.076g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	1.84% 0.029g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	0.55% 0.094g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	53.7% 70g	130g per day for Men 19-50 years
Sugars	66% 48g	4.08% 2.96g	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	34% 24.6g	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	% 23.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	94% 35.6g	13% 4.96g	38g per day for Men 19-50 years
Protein	26.5% 15g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Potato Flour	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	7.97% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	49.7% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.73% 0.82μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	5.25% 21μg	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	263% 236mg	3.55% 3.2mg	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	73.8% 11mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.6% 48.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Potato Flour	Recommended Dietary Allowance
Calcium	62% 619mg	5.46% 54.6mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	18.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	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	134% 10.7mg	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	13% 54.6mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	11.4% 0.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	35.3% 16μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	45.5% 319mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	1.7% 0.92μg	55μg per day for Men 19-50 years
Sodium	144% 2156mg	3.1% 46.2mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	4.13% 0.45mg	11mg per day for Men 19-50 years
Water	48% 1777g	0.15% 5.48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes in Juice with Salt vs Potato Flour:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 56.3 times more Vitamin B1, 24.1 times more Vitamin B2, 4.5 times more Vitamin B3, 5.5 times more Vitamin B5, 3.2 times more Vitamin B6, 7.1 times more Vitamin B9, 74 times more Vitamin C, 52.7 times more Vitamin E and more Vitamin K than Potato Flour.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Potato Flour have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes in Juice with Salt vs Potato Flour:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 11.3 times more Calcium, 5.9 times more Copper, 9.2 times more Iron, 3.4 times more Magnesium, 4.8 times more Manganese, 2.3 times more Phosphorus, 4.3 times more Potassium, 14.2 times more Selenium, 46.7 times more Sodium, 5 times more Zinc and 324.2 times more Water than Potato Flour.

Comparison of macro-nutrients per 300 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 16.4 times more Fat, 2.6 times more Omega 3, 19.3 times more Omega 6, 16.2 times more Sugars, 7.2 times more Fiber and 2.6 times more Protein than Potato Flour.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Potato Flour have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Potato Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.