Comparing Nutrients in 5 ounces Canned Potatoes VS 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	2.93% 85kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.33% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	5% 6.5g	130g per day for Men 19-50 years
Sugars	1.15% 0.84g	6.4% 4.65g	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	8.95% 3.4g	3% 1.13g	38g per day for Men 19-50 years
Protein	3.54% 2g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes	Low Salt Tomato and Vegetable Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.15% 1.3mg	6.47% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.95% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	15.3% 0.2mg	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	2.13% 8.5μg	7.44% 29.8μg	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	8.03% 7.23mg	43.6% 39.3mg	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	0.47% 0.071mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Potatoes	Low Salt Tomato and Vegetable Juice	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	31.5% 0.28mg	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	22.3% 1.8mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	7.4% 0.17mg	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	5.67% 39.7mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	9.55% 325mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.23% 119g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Potatoes VS Low Salt Tomato and Vegetable Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Potatoes versus 5 oz of Low Salt Tomato and Vegetable Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Potatoes vs Low Salt Tomato and Vegetable Juice:

• 5 ounces of Canned Potatoes have 1.8 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Low Salt Tomato and Vegetable Juice.
• While 5 oz of Tomato and Vegetable Juice Low Sodium contain more Vitamin A, 3 times more Vitamin B2, 3.5 times more Vitamin B9, 5.4 times more Vitamin C, 6.4 times more Vitamin E and 3.5 times more Vitamin K than Canned Potatoes Solids no Salt.
• 5 ounces of Canned Potatoes have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin E and Vitamin K
• 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 five ounces.

Comparing minerals per 5 ounces for Canned Potatoes vs Low Salt Tomato and Vegetable Juice:

• 5 ounces of Canned Potatoes have 3 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus and 1.4 times more Zinc than Low Salt Tomato and Vegetable Juice.
• While 5 oz of Tomato and Vegetable Juice Low Sodium contain 3.5 times more Copper and 11.6 times more Sodium than Canned Potatoes Solids no Salt.
• Both Canned Potatoes and Low Salt Tomato and Vegetable Juice contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Low Salt Tomato and Vegetable Juice lack sufficient amounts of Zinc
• Both Canned Potatoes Solids no Salt as well as Tomato and Vegetable Juice Low Sodium lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Potatoes have 2.7 times more Energy, 3 times more Carbohydrate, 3 times more Fiber and 2.3 times more Protein than Low Salt Tomato and Vegetable Juice.
• While 5 oz of Tomato and Vegetable Juice Low Sodium contain 5.6 times more Sugars than Canned Potatoes Solids no Salt.
• 5 ounces of Low Salt Tomato and Vegetable Juice provide inadequate amounts of Energy and Protein
• Both Canned Potatoes Solids no Salt as well as Tomato and Vegetable Juice Low Sodium provide inadequate amounts of Omega 3 and Omega 6 in five ounces.