Comparing Nutrients in 100 grams Canned Crushed Tomatoes VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Potato Skin	17%	1%	82%

Macro Nutrients

	Canned Crushed Tomatoes	Potato Skin	Recommended Dietary Allowance
Energy	1.1% 32kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.6% 7.3g	9.57% 12.4g	130g per day for Men 19-50 years
Sugars	6.07% 4.4g	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	3.23% 2.34g	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	% 2.03g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	2.93% 1.64g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Potato Skin	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.25% 0.075mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	6.46% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	18.4% 0.24mg	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	3.25% 13μg	4.25% 17μg	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	10.2% 9.2mg	12.7% 11.4mg	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	8.33% 1.25mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.4% 5.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Potato Skin	Recommended Dietary Allowance
Calcium	3.4% 34mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	47% 0.42mg	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	16.3% 1.3mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	7.96% 0.18mg	26% 0.6mg	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	4.57% 32mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Crushed Tomatoes VS Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Canned Crushed Tomatoes versus 100 g of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Crushed Tomatoes vs Potato Skin:

• 100 grams of Canned Crushed Tomatoes have 3.6 times more Vitamin B1 and 1.4 times more Vitamin B2 than Potato Skin.
• While 100 g of Raw Potato Skin contain 1.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Potato Skin provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin C per 100 grams.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• Both Canned Crushed Tomatoes as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Crushed Tomatoes vs Potato Skin:

• 100 grams of Canned Crushed Tomatoes have 18.6 times more Sodium than Potato Skin.
• While 100 g of Raw Potato Skin contain 2.3 times more Copper, 2.5 times more Iron, 3.3 times more Manganese, 1.4 times more Potassium and 1.3 times more Zinc than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Potato Skin contain similar levels of Calcium, Magnesium, Phosphorus and Water per 100 grams.
• Both Canned Crushed Tomatoes as well as Raw Potato Skin lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Potato Skin contain 1.8 times more Energy, 1.7 times more Carbohydrate, 1.3 times more Fiber and 1.6 times more Protein than Canned Crushed Tomatoes.
• 100 grams of Canned Crushed Tomatoes provide inadequate amounts of Energy
• Both Canned Crushed Tomatoes as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.