Comparing Nutrients in 1 kilogram Tomato Paste VS Microwaved Potatoes

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Microwaved Potatoes	9%	1%	90%

Macro Nutrients

	Tomato Paste	Microwaved Potatoes	Recommended Dietary Allowance
Energy	28.3% 820kcal	36.2% 1050kcal	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	186% 242g	130g per day for Men 19-50 years
Sugars	168% 122g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	60.5% 23g	38g per day for Men 19-50 years
Protein	77% 43.2g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Microwaved 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	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	91% 4.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	265% 3.44mg	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	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	243% 219mg	168% 151mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Microwaved Potatoes	Recommended Dietary Allowance
Calcium	36% 360mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	371% 3.34mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	127% 2.92mg	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	150% 1050mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	131% 4470mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	20% 735g	19.5% 720g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Microwaved Potatoes per 1 kg

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

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

• 1 kilogram of Tomato Paste has more Vitamin A, 4.8 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.5 times more Vitamin C than Microwaved Potatoes.
• While 1 kg of Whole Microwaved Potatoes contains 2 times more Vitamin B1, 3.2 times more Vitamin B5 and 1.6 times more Vitamin B6 than Canned Tomato Paste.
• Both Tomato Paste and Microwaved Potatoes provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Microwaved Potatoes have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Whole Microwaved Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Tomato Paste has 3.3 times more Calcium, 2.4 times more Iron, 1.6 times more Magnesium, 2.3 times more Potassium, 13.3 times more Selenium, 7.4 times more Sodium and 1.8 times more Zinc than Microwaved Potatoes.
• While 1 kg of Whole Microwaved Potatoes contains 1.3 times more Phosphorus than Canned Tomato Paste.
• Both Tomato Paste and Microwaved Potatoes contain similar levels of Copper and Manganese per one kilogram.
• 1 kilogram of Microwaved Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 1.8 times more Fiber and 1.8 times more Protein than Microwaved Potatoes.
• While 1 kg of Whole Microwaved Potatoes contains 1.3 times more Energy and 1.3 times more Carbohydrate than Canned Tomato Paste.
• Both Canned Tomato Paste as well as Whole Microwaved Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.