Comparing Nutrients in 1 kilogram White Potatoes VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
White Potatoes	10%	1%	89%
Tomato Paste	18%	4%	78%

Macro Nutrients

	White Potatoes	Tomato Paste	Recommended Dietary Allowance
Energy	23.8% 690kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	145% 189g	130g per day for Men 19-50 years
Sugars	16% 11.5g	168% 122g	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	4.7% 3.4g	80.7% 58.5g	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	% 5.3g	% 57.5g	g per day for Men 19-50 years
Sucrose	% 2.8g	% 3g	g per day for Men 19-50 years
Fiber	63% 24g	108% 41g	38g per day for Men 19-50 years
Protein	30% 17g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.6% 10.7mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	166% 2.16mg	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	45% 180μg	30% 120μg	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	101% 91mg	243% 219mg	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	0.67% 0.1mg	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Tomato Paste	Recommended Dietary Allowance
Calcium	9% 90mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	406% 3.65mg	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	65% 5.2mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	131% 3.02mg	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	88.6% 620mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	22% 816g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: White Potatoes VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of White Potatoes versus 1 kg of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of White Potatoes vs Tomato Paste:

• 1 kilogram of White Potatoes has 2 times more Vitamin B5 and 1.5 times more Vitamin B9 than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains more Vitamin A, 4.5 times more Vitamin B2, 2.9 times more Vitamin B3, 2.4 times more Vitamin C, 430 times more Vitamin E and 7.1 times more Vitamin K than Raw Whole White Potatoes.
• Both White Potatoes and Tomato Paste provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of White Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Whole White Potatoes as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for White Potatoes vs Tomato Paste:

• 1 kg of Canned Tomato Paste contains 4 times more Calcium, 3.1 times more Copper, 5.7 times more Iron, 2 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus, 2.5 times more Potassium, 17.7 times more Selenium, 3.7 times more Sodium and 2.2 times more Zinc than Raw Whole White Potatoes.
• 1 kilogram of White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Tomato Paste contains 10.6 times more Sugars, 17.2 times more Fructose, 1.7 times more Fiber and 2.6 times more Protein than Raw Whole White Potatoes.
• Both White Potatoes and Tomato Paste offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Raw Whole White Potatoes as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.