Comparing Nutrients in 5 ounces Peeled Potatoes Boiled with Salt VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Peeled Potatoes Boiled with Salt	8%	1%	91%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Peeled Potatoes Boiled with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	4.2% 122kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.4g	3.8% 4.9g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	5% 3.6g	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	2.56% 1.86g	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	% 1.76g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	4.33% 2.42g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Peeled Potatoes Boiled with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	12% 0.16mg	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	3.2% 12.8μg	2.83% 11.3μg	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	11.7% 10.5mg	20% 18mg	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	0.094% 0.014mg	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peeled Potatoes Boiled with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	26.3% 0.24mg	8.2% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.18% 7.23μg	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	5.5% 0.44mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	4.2% 0.096mg	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	8.1% 56.7mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	13.7% 465mg	7.96% 271mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	22.8% 342mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.97% 110g	3.63% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Peeled Potatoes Boiled with Salt VS Tomatoes in Juice with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Peeled Potatoes Boiled with Salt versus 5 oz of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Peeled Potatoes Boiled with Salt vs Tomatoes in Juice with Salt:

• 5 ounces of Peeled Potatoes Boiled with Salt have 1.8 times more Vitamin B3, 4.4 times more Vitamin B5 and 2.4 times more Vitamin B6 than Tomatoes in Juice with Salt.
• While 5 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 5.9 times more Vitamin B1, 2.9 times more Vitamin B2, 1.7 times more Vitamin C and 59 times more Vitamin E than Boiled Peeled Potatoes Flesh with Salt.
• 5 ounces of Peeled Potatoes Boiled with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled Peeled Potatoes Flesh with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Peeled Potatoes Boiled with Salt vs Tomatoes in Juice with Salt:

• 5 ounces of Peeled Potatoes Boiled with Salt have 3.2 times more Copper, 2 times more Magnesium, 2.1 times more Manganese, 2.4 times more Phosphorus, 1.7 times more Potassium, 2.1 times more Sodium and 2.3 times more Zinc than Tomatoes in Juice with Salt.
• While 5 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.1 times more Calcium and 1.8 times more Iron than Boiled Peeled Potatoes Flesh with Salt.
• Both Peeled Potatoes Boiled with Salt and Tomatoes in Juice with Salt contain similar levels of Water per five ounces.
• 5 ounces of Peeled Potatoes Boiled with Salt lack sufficient amounts of Calcium
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Boiled Peeled Potatoes Flesh with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Peeled Potatoes Boiled with Salt have 5.4 times more Energy, 5.8 times more Carbohydrate and 2.2 times more Protein than Tomatoes in Juice with Salt.
• While 5 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.9 times more Sugars than Boiled Peeled Potatoes Flesh with Salt.
• Both Peeled Potatoes Boiled with Salt and Tomatoes in Juice with Salt offer comparable quantities of Fiber per five ounces.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Boiled Peeled Potatoes Flesh with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.