Comparing Nutrients in 5 ounces White Potatoes VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
White Potatoes	10%	1%	89%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	White Potatoes	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	3.37% 98kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	3.95% 5.13g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	NA	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	0.66% 0.48g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	NA	38g per day for Men 19-50 years
Protein	4.25% 2.4g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Canned Tomatoes with Green Chilies	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	8.4% 0.1mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.97% 0.4mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	11.2% 0.15mg	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	6.38% 25.5μg	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	14.3% 13mg	9.76% 8.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	14% 0.13mg	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	9.2% 0.74mg	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	8.94% 0.21mg	8.14% 0.19mg	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	12.6% 88mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.13% 116g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: White Potatoes VS Canned Tomatoes with Green Chilies per 5 oz

Compare the macro and micronutrient content in 5 oz of White Potatoes versus 5 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of White Potatoes vs Canned Tomatoes with Green Chilies:

• 5 ounces of White Potatoes have 2.1 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 2 times more Vitamin B6, 2 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A than Raw Whole White Potatoes.
• 5 ounces of White Potatoes have insufficient amounts of Vitamin A
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Whole White Potatoes as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for White Potatoes vs Canned Tomatoes with Green Chilies:

• 5 ounces of White Potatoes have 1.3 times more Copper, 2 times more Iron, 1.9 times more Magnesium, 4.4 times more Phosphorus, 3.8 times more Potassium and 2.2 times more Zinc than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 2.2 times more Calcium and 25.1 times more Sodium than Raw Whole White Potatoes.
• Both White Potatoes and Canned Tomatoes with Green Chilies contain similar levels of Manganese and Water per five ounces.
• 5 ounces of White Potatoes lack sufficient amounts of Calcium
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Raw Whole White Potatoes as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of White Potatoes have 4.6 times more Energy, 4.3 times more Carbohydrate and 2.4 times more Protein than Canned Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Raw Whole White Potatoes as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in five ounces.