Comparing Nutrients in 1 kilogram White Potatoes VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
White Potatoes	10%	1%	89%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	White Potatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	23.8% 690kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	47.6% 62g	130g per day for Men 19-50 years
Sugars	16% 11.5g	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	% 2.8g	% 0.2g	g per day for Men 19-50 years
Fiber	63% 24g	26.3% 10g	38g per day for Men 19-50 years
Protein	30% 17g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.6% 10.7mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	9% 90mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	124% 1.12mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	25.7% 0.59mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	22% 816g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: White Potatoes VS Stewed Canned Tomatoes per 1 kg

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

Lets compare vitamin content per 1 kilogram of White Potatoes vs Stewed Canned Tomatoes:

• 1 kilogram of White Potatoes has 1.5 times more Vitamin B1, 1.5 times more Vitamin B3, 2.5 times more Vitamin B5, 11.9 times more Vitamin B6 and 3.6 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 83 times more Vitamin E and 1.5 times more Vitamin K than Raw Whole White Potatoes.
• Both White Potatoes and Stewed Canned Tomatoes provide similar amounts of Vitamin B2 and Vitamin C per one kilogram.
• 1 kilogram of White Potatoes have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Raw Whole White Potatoes as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for White Potatoes vs Stewed Canned Tomatoes:

• 1 kilogram of White Potatoes has 1.8 times more Magnesium, 2.5 times more Manganese, 3.1 times more Phosphorus, 2 times more Potassium and 1.7 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 3.8 times more Calcium, 2.6 times more Iron and 13.8 times more Sodium than Raw Whole White Potatoes.
• Both White Potatoes and Stewed Canned Tomatoes contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of White Potatoes lack sufficient amounts of Calcium
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Raw Whole White Potatoes as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Potatoes has 2.7 times more Energy, 2.5 times more Carbohydrate, 2.4 times more Fiber and 1.8 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 3.1 times more Sugars and 5.5 times more Fructose than Raw Whole White Potatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Raw Whole White Potatoes as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.