Comparing Nutrients in 7 ounces Microwaved Potatoes VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes	9%	1%	90%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Microwaved Potatoes	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	7.2% 208kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	5.4% 7g	130g per day for Men 19-50 years
Sugars	NA	7.06% 5.1g	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	3.64% 2.64g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12% 4.56g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	8.65% 4.84g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	8.35% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	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	5.95% 24μg	9.92% 39.7μg	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	33.3% 30mg	155% 139mg	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	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	2.2% 22mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.34% 13.7μg	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	30.8% 2.46mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	5.87% 0.13mg	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	29.8% 208mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	26% 887mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	3.86% 143g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potatoes VS Tomato Juice with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Microwaved Potatoes versus 7 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Microwaved Potatoes vs Tomato Juice with Salt:

• 7 ounces of Microwaved Potatoes have 2.5 times more Vitamin B3 and 4.9 times more Vitamin B6 than Tomato Juice with Salt.
• While 7 oz of Canned Tomato Juice with Salt contain more Vitamin A, 2.4 times more Vitamin B2, 1.7 times more Vitamin B9 and 4.6 times more Vitamin C than Whole Microwaved Potatoes.
• Both Microwaved Potatoes and Tomato Juice with Salt provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Microwaved Potatoes have insufficient amounts of Vitamin A
• Both Whole Microwaved Potatoes as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Microwaved Potatoes vs Tomato Juice with Salt:

• 7 ounces of Microwaved Potatoes have 8 times more Copper, 3.2 times more Iron, 2.5 times more Magnesium, 4.3 times more Manganese, 5.5 times more Phosphorus, 2.1 times more Potassium and 3.3 times more Zinc than Tomato Juice with Salt.
• While 7 oz of Canned Tomato Juice with Salt contain 31.6 times more Sodium and 1.3 times more Water than Whole Microwaved Potatoes.
• 7 ounces of Tomato Juice with Salt lack sufficient amounts of Zinc
• Both Whole Microwaved Potatoes as well as Canned Tomato Juice with Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Microwaved Potatoes have 6.2 times more Energy, 6.9 times more Carbohydrate, 5.8 times more Fiber and 2.9 times more Protein than Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Fiber and Protein
• Both Whole Microwaved Potatoes as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.