Comparing Nutrients in 1 kilogram Tomato Paste VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Tomato Paste	Baked Red Potatoes	Recommended Dietary Allowance
Energy	28.3% 820kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	151% 196g	130g per day for Men 19-50 years
Sugars	168% 122g	19.7% 14.3g	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	80.7% 58.5g	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	% 3g	% 4.5g	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	41% 23g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	163% 2.12mg	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	67.5% 270μg	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	140% 126mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	36% 360mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	193% 1.74mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	75.2% 1.73mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	NA	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	20% 735g	20.7% 767g	3700g per day for Men 19-50 years

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

• Canned Tomato Paste has 76 times more Vitamin A, 3.1 times more Vitamin B2, 1.9 times more Vitamin B3, 1.7 times more Vitamin C, 53.8 times more Vitamin E and 4.1 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Vitamin B5 and 2.3 times more Vitamin B9 than Canned Tomato Paste.
• Both Canned Tomato Paste and Baked Whole Red Potatoes have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Canned Tomato Paste as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomato Paste vs Baked Red Potatoes:

• Canned Tomato Paste has 4 times more Calcium, 2.1 times more Copper, 4.3 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 1.9 times more Potassium, 4.9 times more Sodium and 1.6 times more Zinc than Baked Whole Red Potatoes.
• Both Canned Tomato Paste and Baked Whole Red Potatoes have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Tomato Paste has 8.5 times more Sugars, 13.3 times more Fructose, 2.3 times more Fiber and 1.9 times more Protein than Baked Whole Red Potatoes.
• Both Canned Tomato Paste and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Canned Tomato Paste as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.