Comparing Nutrients in 7 ounces Regular Canned Potatoes VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Regular Canned Potatoes	9%	3%	88%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Regular Canned Potatoes	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	4.1% 119kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.8% 27g	5.53% 7.2g	130g per day for Men 19-50 years
Sugars	NA	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	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	12% 4.56g	NA	38g per day for Men 19-50 years
Protein	5% 2.8g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Regular Canned Potatoes	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	15.7% 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	2.98% 12μg	4.47% 18μg	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	11.2% 10mg	13.7% 12.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Regular Canned Potatoes	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	20% 0.18mg	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	31.3% 2.5mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	8.37% 0.19mg	11.4% 0.26mg	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	7.94% 55.6mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	13.4% 454mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	29% 435mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.52% 167g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Regular Canned Potatoes VS Canned Tomatoes with Green Chilies per 7 oz

Compare the macro and micronutrient content in 7 oz of Regular Canned Potatoes versus 7 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Regular Canned Potatoes vs Canned Tomatoes with Green Chilies:

• 7 ounces of Regular Canned Potatoes have 2 times more Vitamin B1, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.8 times more Vitamin B6 than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A and 1.5 times more Vitamin B9 than Canned Potatoes Solids with Salt.
• Both Regular Canned Potatoes and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Regular Canned Potatoes have insufficient amounts of Vitamin A and Vitamin B9
• Both Canned Potatoes Solids with Salt as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Regular Canned Potatoes vs Canned Tomatoes with Green Chilies:

• 7 ounces of Regular Canned Potatoes have 4.8 times more Iron, 1.3 times more Magnesium, 2 times more Phosphorus, 2.1 times more Potassium and 2.2 times more Zinc than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 4 times more Calcium, 1.6 times more Copper, 1.4 times more Manganese and 1.8 times more Sodium than Canned Potatoes Solids with Salt.
• Both Regular Canned Potatoes and Canned Tomatoes with Green Chilies contain similar levels of Water per seven ounces.
• 7 ounces of Regular Canned Potatoes lack sufficient amounts of Calcium
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Canned Potatoes Solids with Salt as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Regular Canned Potatoes have 4 times more Energy, 3.8 times more Carbohydrate and 2 times more Protein than Canned Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Canned Potatoes Solids with Salt as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.