Comparing Nutrients in 7 ounces Tomato Sauce VS Canned Potatoes

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce	17%	9%	74%
Canned Potatoes	9%	3%	88%

Macro Nutrients

	Tomato Sauce	Canned Potatoes	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	20.8% 27g	130g per day for Men 19-50 years
Sugars	9.74% 7.06g	1.6% 1.17g	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	4.57% 3.3g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce	Canned Potatoes	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.97mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	9.72% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	29% 0.38mg	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	4.47% 18μg	2.98% 12μg	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	15.4% 14mg	11.2% 10mg	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	19% 2.86mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce	Canned Potatoes	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	1.73% 69.3μg	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	24% 1.9mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	9.75% 0.22mg	10.4% 0.24mg	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	7.65% 53.6mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	17.3% 589mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.52% 167g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomato Sauce vs Canned Potatoes:

• Canned Tomato Sauce no Salt has more Vitamin A, 6.5 times more Vitamin B2, 1.3 times more Vitamin B5, 1.5 times more Vitamin B9, 1.4 times more Vitamin C, 28.8 times more Vitamin E and 1.9 times more Vitamin K than Canned Potatoes Solids no Salt.
• While Canned Potatoes Solids no Salt contain 2.9 times more Vitamin B1 and 1.9 times more Vitamin B6 than Canned Tomato Sauce no Salt.
• Both Canned Tomato Sauce no Salt and Canned Potatoes Solids no Salt have similar amounts of Vitamin B3 per 7 oz.
• Both Canned Tomato Sauce no Salt as well as Canned Potatoes Solids no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomato Sauce vs Canned Potatoes:

• Canned Tomato Sauce no Salt has 2.8 times more Calcium, 2 times more Copper and 1.3 times more Potassium than Canned Potatoes Solids no Salt.
• While Canned Potatoes Solids no Salt contain 1.3 times more Iron, 1.5 times more Selenium and 1.3 times more Zinc than Canned Tomato Sauce no Salt.
• Both Canned Tomato Sauce no Salt and Canned Potatoes Solids no Salt have similar amounts of Magnesium, Manganese, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Tomato Sauce no Salt has 6 times more Sugars than Canned Potatoes Solids no Salt.
• While Canned Potatoes Solids no Salt contain 2.5 times more Energy, 3.3 times more Omega 3, 2.6 times more Carbohydrate and 1.6 times more Fiber than Canned Tomato Sauce no Salt.
• Both Canned Tomato Sauce no Salt and Canned Potatoes Solids no Salt have similar amounts of Protein per 7 oz.
• Both Canned Tomato Sauce no Salt as well as Canned Potatoes Solids no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.