Comparing Nutrients in 1 kilogram White Potatoes VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
White Potatoes	10%	1%	89%
Tomato Puree	15%	4%	81%

Macro Nutrients

	White Potatoes	Tomato Puree	Recommended Dietary Allowance
Energy	23.8% 690kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	69% 89.8g	130g per day for Men 19-50 years
Sugars	16% 11.5g	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	% 2.8g	% 0g	g per day for Men 19-50 years
Fiber	63% 24g	50% 19g	38g per day for Men 19-50 years
Protein	30% 17g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.6% 10.7mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	97% 1.26mg	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	27.5% 110μg	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	118% 106mg	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	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Tomato Puree	Recommended Dietary Allowance
Calcium	9% 90mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	319% 2.87mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	73.5% 1.7mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	22% 816g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: White Potatoes VS Tomato Puree per 1 kg

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

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

• 1 kilogram of White Potatoes has 2.8 times more Vitamin B1, 1.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains more Vitamin A, 2.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 197 times more Vitamin E and 2.1 times more Vitamin K than Raw Whole White Potatoes.
• Both White Potatoes and Tomato Puree provide similar amounts of Vitamin C 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 Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of White Potatoes has 1.6 times more Phosphorus than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 2.5 times more Copper and 3.4 times more Iron than Raw Whole White Potatoes.
• Both White Potatoes and Tomato Puree contain similar levels of Magnesium, Manganese, Potassium, Zinc and Water per one kilogram.
• Both Raw Whole White Potatoes as well as Canned Tomato Puree lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Potatoes has 1.8 times more Energy, 1.7 times more Carbohydrate and 1.3 times more Fiber than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 4.2 times more Sugars and 7 times more Fructose than Raw Whole White Potatoes.
• Both White Potatoes and Tomato Puree offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy
• Both Raw Whole White Potatoes as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.