Comparing Nutrients in 500 calories Potato Flour VS Tomato Juice with Salt

Weight per 500 calories

• Potato Flour: 140g
• Tomato Juice with Salt: 2941g

Potato Flour has 21 times more energy per 100g than Tomato Juice with Salt. It has high energy density when compared to other foods. Canned Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Potato Flour or Tomato Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Potato Flour	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.5% 116g	80% 104g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	105% 76g	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	54% 39g	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	% 36.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	21.7% 8.26g	31% 11.8g	38g per day for Men 19-50 years
Protein	17.3% 9.66g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	75% 676μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	176% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	124% 19.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	158% 2.06mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.56% 1.37μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.75% 35μg	147% 588μg	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	5.9% 5.32mg	2291% 2062mg	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	2.33% 0.35mg	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	56.4% 67.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	9.1% 91mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	137% 1.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.07% 203μg	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	24% 1.93mg	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	77% 324mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	87% 2mg	2.3mg per day for Men 19-50 years
Molybdenum	59% 26.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33.6% 235mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	41.2% 1402mg	188% 6382mg	3400mg per day for Men 19-50 years
Selenium	2.8% 1.54μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	496% 7441mg	1500mg per day for Men 19-50 years
Zinc	6.88% 0.76mg	29.4% 3.24mg	11mg per day for Men 19-50 years
Water	0.25% 9.13g	75% 2772g	3700g per day for Men 19-50 years

Potato Flour VS Tomato Juice With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Flour or Tomato Juice with Salt?

Lets compare vitamin content per 500 calories of Potato Flour vs Tomato Juice with Salt:

• 500 kcal of Canned Tomato Juice with Salt contain more Vitamin A, 9.2 times more Vitamin B1, 32.1 times more Vitamin B2, 4 times more Vitamin B3, 1.9 times more Vitamin B6, 16.8 times more Vitamin B9, 387.4 times more Vitamin C, 26.9 times more Vitamin E and more Vitamin K than Potato Flour.
• 500 calories of Potato Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Potato Flour as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Potato Flour vs Tomato Juice with Salt:

• 500 kcal of Canned Tomato Juice with Salt contain 3.2 times more Calcium, 4.5 times more Copper, 5.9 times more Iron, 3.6 times more Magnesium, 4.6 times more Manganese, 2.4 times more Phosphorus, 4.6 times more Potassium, 9.5 times more Selenium, 96.6 times more Sodium, 4.3 times more Zinc and 303.5 times more Water than Potato Flour.
• 500 calories of Potato Flour lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Tomato Juice with Salt contain 15.4 times more Sugars, 1.4 times more Fiber and 2.6 times more Protein than Potato Flour.
• Both Potato Flour and Tomato Juice with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Potato Flour as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.