Comparing Nutrients in 100 grams Canned Potatoes VS Low Salt Tomato and Vegetable Juice

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes	9%	3%	88%
Low Salt Tomato and Vegetable Juice	11%	4%	85%

Macro Nutrients

	Canned Potatoes	Low Salt Tomato and Vegetable Juice	Recommended Dietary Allowance
Energy	2.07% 60kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.063g	0.24% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.6g	3.53% 4.6g	130g per day for Men 19-50 years
Sugars	0.81% 0.59g	4.52% 3.28g	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	6.3% 2.4g	2.1% 0.8g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	1.07% 0.6g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes	Low Salt Tomato and Vegetable Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.67% 78μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.77% 0.01mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	4.56% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	10.8% 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	1.5% 6μg	5.25% 21μg	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	5.67% 5.1mg	30.8% 27.7mg	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	0.33% 0.05mg	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.25% 1.5μg	4.4% 5.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Potatoes	Low Salt Tomato and Vegetable Juice	Recommended Dietary Allowance
Calcium	0.5% 5mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	22.2% 0.2mg	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	15.8% 1.26mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	5.2% 0.12mg	NA	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	4% 28mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	6.74% 229mg	5.68% 193mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.28% 84.3g	2.53% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Potatoes VS Low Salt Tomato and Vegetable Juice per 100 g

Compare the macro and micronutrient content in 100 g of Canned Potatoes versus 100 g of Low Salt Tomato and Vegetable Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Potatoes vs Low Salt Tomato and Vegetable Juice:

• 100 grams of Canned Potatoes have 1.8 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Low Salt Tomato and Vegetable Juice.
• While 100 g of Tomato and Vegetable Juice Low Sodium contain more Vitamin A, 3 times more Vitamin B2, 3.5 times more Vitamin B9, 5.4 times more Vitamin C, 6.4 times more Vitamin E and 3.5 times more Vitamin K than Canned Potatoes Solids no Salt.
• 100 grams of Canned Potatoes have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin E and Vitamin K
• Both Canned Potatoes Solids no Salt as well as Tomato and Vegetable Juice Low Sodium have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Potatoes vs Low Salt Tomato and Vegetable Juice:

• 100 grams of Canned Potatoes have 3 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus and 1.4 times more Zinc than Low Salt Tomato and Vegetable Juice.
• While 100 g of Tomato and Vegetable Juice Low Sodium contain 3.5 times more Copper and 11.6 times more Sodium than Canned Potatoes Solids no Salt.
• Both Canned Potatoes and Low Salt Tomato and Vegetable Juice contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Low Salt Tomato and Vegetable Juice lack sufficient amounts of Zinc
• Both Canned Potatoes Solids no Salt as well as Tomato and Vegetable Juice Low Sodium lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Potatoes have 2.7 times more Energy, 3 times more Carbohydrate, 3 times more Fiber and 2.3 times more Protein than Low Salt Tomato and Vegetable Juice.
• While 100 g of Tomato and Vegetable Juice Low Sodium contain 5.6 times more Sugars than Canned Potatoes Solids no Salt.
• 100 grams of Low Salt Tomato and Vegetable Juice provide inadequate amounts of Energy and Protein
• Both Canned Potatoes Solids no Salt as well as Tomato and Vegetable Juice Low Sodium provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.