Comparing Nutrients in 7 ounces Tomato Puree with Salt VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree with Salt	15%	4%	81%
Potato Skin	17%	1%	82%

Macro Nutrients

	Tomato Puree with Salt	Potato Skin	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	19% 24.7g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	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	6.5% 4.72g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	13% 4.96g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree with Salt	Potato Skin	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	36.5% 0.47mg	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	5.46% 22μg	8.43% 33.7μg	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	23.4% 21mg	25% 22.6mg	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	26% 3.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree with Salt	Potato Skin	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	93% 0.84mg	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	44% 3.53mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	52% 1.2mg	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	11.3% 79.4mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree with Salt VS Potato Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Puree with Salt vs Potato Skin:

• 7 ounces of Tomato Puree with Salt have more Vitamin A, 2.1 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.5 times more Vitamin B5 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Canned Tomato Puree with Salt.
• Both Tomato Puree with Salt and Potato Skin provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Canned Tomato Puree with Salt as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Puree with Salt vs Potato Skin:

• 7 ounces of Tomato Puree with Salt have 20.2 times more Sodium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.7 times more Calcium, 1.5 times more Copper, 1.8 times more Iron and 3.6 times more Manganese than Canned Tomato Puree with Salt.
• Both Tomato Puree with Salt and Potato Skin contain similar levels of Magnesium, Phosphorus, Potassium, Zinc and Water per seven ounces.
• 7 ounces of Tomato Puree with Salt lack sufficient amounts of Calcium
• Both Canned Tomato Puree with Salt as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Potato Skin contain 1.5 times more Energy, 1.4 times more Carbohydrate, 1.3 times more Fiber and 1.6 times more Protein than Canned Tomato Puree with Salt.
• 7 ounces of Tomato Puree with Salt provide inadequate amounts of Energy
• Both Canned Tomato Puree with Salt as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.