Comparing Nutrients in 14 ounces Canned Crushed Tomatoes VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned Crushed Tomatoes	Baked Red Potatoes	Recommended Dietary Allowance
Energy	4.38% 127kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.3% 29g	60% 77.8g	130g per day for Men 19-50 years
Sugars	24% 17.5g	7.83% 5.68g	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	13% 9.3g	2.4% 1.75g	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	% 8.06g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 1.8g	g per day for Men 19-50 years
Fiber	20% 7.54g	19% 7.14g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	64.7% 0.84mg	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	13% 51.6μg	26.8% 107μg	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	40.6% 36.5mg	55.6% 50mg	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	33% 4.96mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	13.5% 135mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	80.7% 0.73mg	76.7% 0.69mg	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	64.5% 5.16mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	30% 0.69mg	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	18% 127mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	49.2% 738mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.6% 355g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Crushed Tomatoes vs Baked Red Potatoes:

• Canned Crushed Tomatoes have 11 times more Vitamin A, 15.6 times more Vitamin E and 1.9 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Vitamin B3, 1.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 1.4 times more Vitamin C than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Baked Whole Red Potatoes have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 14 oz.
• Both Canned Crushed Tomatoes as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Crushed Tomatoes vs Baked Red Potatoes:

• Canned Crushed Tomatoes have 3.8 times more Calcium, 1.9 times more Iron and 15.5 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Magnesium, 2.3 times more Phosphorus, 1.9 times more Potassium and 1.5 times more Zinc than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Baked Whole Red Potatoes have similar amounts of Copper, Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Crushed Tomatoes have 3.1 times more Sugars and 5.3 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.7 times more Energy, 2.7 times more Carbohydrate and 1.4 times more Protein than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Baked Whole Red Potatoes have similar amounts of Fiber per 14 oz.
• Both Canned Crushed Tomatoes as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.