Comparing Nutrients in 1 kilogram Tomato Paste VS Boiled Peeled Potatoes

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Boiled Peeled Potatoes	8%	1%	91%

Macro Nutrients

	Tomato Paste	Boiled Peeled Potatoes	Recommended Dietary Allowance
Energy	28.3% 820kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	154% 200g	130g per day for Men 19-50 years
Sugars	168% 122g	12.3% 8.9g	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	80.7% 58.5g	3.86% 2.8g	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	% 57.5g	% 3.3g	g per day for Men 19-50 years
Sucrose	% 3g	% 1.8g	g per day for Men 19-50 years
Fiber	108% 41g	47.4% 18g	38g per day for Men 19-50 years
Protein	77% 43.2g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Boiled Peeled Potatoes	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	207% 2.7mg	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	30% 120μg	22.5% 90μg	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	243% 219mg	82.2% 74mg	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	287% 43mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Boiled Peeled Potatoes	Recommended Dietary Allowance
Calcium	36% 360mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	186% 1.67mg	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	373% 30mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	61% 1.4mg	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	119% 830mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	96% 3280mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	20% 735g	21% 775g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Boiled Peeled Potatoes per 1 kg

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

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

• 1 kilogram of Tomato Paste has more Vitamin A, 8.1 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B9, 3 times more Vitamin C, 430 times more Vitamin E and 5.2 times more Vitamin K than Boiled Peeled Potatoes.
• While 1 kg of Boiled Peeled Potatoes no Salt contains 1.6 times more Vitamin B1 and 3.6 times more Vitamin B5 than Canned Tomato Paste.
• Both Tomato Paste and Boiled Peeled Potatoes provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Peeled Potatoes have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Boiled Peeled Potatoes:

• 1 kilogram of Tomato Paste has 4.5 times more Calcium, 2.2 times more Copper, 9.6 times more Iron, 2.1 times more Magnesium, 2.2 times more Manganese, 2.1 times more Phosphorus, 3.1 times more Potassium, 17.7 times more Selenium, 11.8 times more Sodium and 2.3 times more Zinc than Boiled Peeled Potatoes.
• 1 kilogram of Boiled Peeled Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 13.7 times more Sugars, 20.9 times more Fructose, 2.3 times more Fiber and 2.5 times more Protein than Boiled Peeled Potatoes.
• Both Tomato Paste and Boiled Peeled Potatoes offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Canned Tomato Paste as well as Boiled Peeled Potatoes no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.