Comparing Nutrients in 5 ounces Russet Potatoes VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Russet Potatoes	10%	1%	89%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Russet Potatoes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	3.86% 112kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	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	19.7% 25.6g	3.8% 4.9g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	0.45% 0.33g	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	% 0.35g	% 1.76g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 0g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	5.4% 3.03g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Russet Potatoes	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	9.7% 0.12mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	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	4.96% 20μg	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	8.98% 8.08mg	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	2.13% 2.55μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russet Potatoes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	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	15.2% 1.2mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	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	11% 78mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	7.96% 271mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3% 111g	3.63% 134g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Russet Potatoes 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 Russet Potatoes vs Tomatoes in Juice with Salt:

• 5 ounces of Russet Potatoes have 1.5 times more Vitamin B3, 2.6 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.8 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 5 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 7 times more Vitamin B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin C, 59 times more Vitamin E and 1.4 times more Vitamin K than Raw Whole Russet Potatoes.
• 5 ounces of Russet Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Whole Russet Potatoes 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 Russet Potatoes vs Tomatoes in Juice with Salt:

• 5 ounces of Russet Potatoes have 2 times more Copper, 1.5 times more Iron, 2.3 times more Magnesium, 2.3 times more Manganese, 3.2 times more Phosphorus, 2.2 times more Potassium and 2.4 times more Zinc than Tomatoes in Juice with Salt.
• While 5 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.5 times more Calcium and 23 times more Sodium than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Tomatoes in Juice with Salt contain similar levels of Water per five ounces.
• 5 ounces of Russet Potatoes lack sufficient amounts of Calcium
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Raw Whole Russet Potatoes 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 Russet Potatoes have 4.9 times more Energy, 5.2 times more Carbohydrate and 2.7 times more Protein than Tomatoes in Juice with Salt.
• While 5 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.1 times more Sugars and 1.5 times more Fiber than Raw Whole Russet Potatoes.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Raw Whole Russet Potatoes as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.