Comparing Nutrients in 5 ounces Canned Potatoes VS Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes	9%	3%	88%
Tomato Sauce	17%	9%	74%

Macro Nutrients

	Canned Potatoes	Tomato Sauce	Recommended Dietary Allowance
Energy	2.93% 85kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.96% 0.16g	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	5.8% 7.53g	130g per day for Men 19-50 years
Sugars	1.15% 0.84g	6.96% 5.05g	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	3.27% 2.37g	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	% 2.58g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	3.54% 2g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes	Tomato Sauce	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.46% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.15% 1.3mg	8.78% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.95% 0.35mg	8.76% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	10.7% 0.14mg	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	3.2% 12.8μg	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	11% 9.92mg	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	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Potatoes	Tomato Sauce	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.24% 49.5μg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	7.4% 0.17mg	6.96% 0.16mg	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	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	9.55% 325mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.23% 119g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Potatoes VS Tomato Sauce per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Potatoes vs Tomato Sauce:

• 5 ounces of Canned Potatoes have 2.9 times more Vitamin B1 and 1.9 times more Vitamin B6 than Tomato Sauce.
• While 5 oz of Canned Tomato Sauce no Salt contain more Vitamin A, 6.5 times more Vitamin B2, 1.3 times more Vitamin B5, 1.5 times more Vitamin B9, 1.4 times more Vitamin C, 28.8 times more Vitamin E and 1.9 times more Vitamin K than Canned Potatoes Solids no Salt.
• Both Canned Potatoes and Tomato Sauce provide similar amounts of Vitamin B3 per five ounces.
• 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 Canned Tomato Sauce no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Potatoes vs Tomato Sauce:

• 5 ounces of Canned Potatoes have 1.3 times more Iron and 1.3 times more Zinc than Tomato Sauce.
• While 5 oz of Canned Tomato Sauce no Salt contain 2 times more Copper and 1.3 times more Potassium than Canned Potatoes Solids no Salt.
• Both Canned Potatoes and Tomato Sauce contain similar levels of Magnesium, Manganese, Phosphorus and Water per five ounces.
• Both Canned Potatoes Solids no Salt as well as Canned Tomato Sauce no Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Potatoes have 2.5 times more Energy, 2.6 times more Carbohydrate and 1.6 times more Fiber than Tomato Sauce.
• While 5 oz of Canned Tomato Sauce no Salt contain 6 times more Sugars than Canned Potatoes Solids no Salt.
• Both Canned Potatoes and Tomato Sauce offer comparable quantities of Protein per five ounces.
• 5 ounces of Tomato Sauce provide inadequate amounts of Energy
• Both Canned Potatoes Solids no Salt as well as Canned Tomato Sauce no Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.