Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Stewed Canned Tomatoes	Baked White Potatoes	Recommended Dietary Allowance
Energy	3.56% 103kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	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	19% 24.6g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	19.3% 14g	8.38% 6.07g	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	10.3% 7.46g	1.97% 1.43g	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	% 6.47g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 1.6g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	22% 8.33g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	64.4% 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	4.96% 20μg	37.7% 151μg	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	35% 31.4mg	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	22% 3.3mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Baked White Potatoes	Recommended Dietary Allowance
Calcium	13.5% 135mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	56% 0.5mg	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	66% 5.28mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	32.6% 0.75mg	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	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.8% 363g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Baked White Potatoes:

• Stewed Canned Ripe Red Tomatoes have 9 times more Vitamin A and 20.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Vitamin B3, 3.4 times more Vitamin B5, 12.4 times more Vitamin B6, 7.6 times more Vitamin B9 and 1.6 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Baked Whole White Potatoes have similar amounts of Vitamin B1, Vitamin B2 and Vitamin K per 14 oz.
• Both Stewed Canned Ripe Red Tomatoes as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Baked White Potatoes:

• Stewed Canned Ripe Red Tomatoes have 3.4 times more Calcium, 2.1 times more Iron, 31.6 times more Sodium and 1.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Magnesium, 3.2 times more Manganese, 3.8 times more Phosphorus, 2.6 times more Potassium and 2.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Baked Whole White Potatoes have similar amounts of Copper and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Stewed Canned Ripe Red Tomatoes have 2.3 times more Sugars and 5.2 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.5 times more Energy, 3.4 times more Carbohydrate, 2.1 times more Fiber and 2.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.