Comparing Nutrients in 1 pound Boiled Potato Flesh, Cooked In Skin VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Tomato Paste	Recommended Dietary Allowance
Energy	13.6% 395kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	66% 85.8g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	76.2% 55.2g	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	1.8% 1.3g	36.6% 26.5g	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	% 1.54g	% 26g	g per day for Men 19-50 years
Sucrose	% 0.86g	% 1.36g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	49% 18.6g	38g per day for Men 19-50 years
Protein	15% 8.5g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	75.4% 0.98mg	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	11.3% 45.4μg	13.6% 54.4μg	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	65.5% 59mg	110% 99mg	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	0.3% 0.045mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Tomato Paste	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	184% 1.66mg	0.9mg per day for Men 19-50 years
Fluoride	5.6% 224μg	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	17.6% 1.4mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	59.6% 1.37mg	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	28.5% 200mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	9.44% 349g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Tomato Paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Potato Flesh, Cooked In Skin versus 1 lb of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Potato Flesh, Cooked In Skin vs Tomato Paste:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 1.8 times more Vitamin B1, 3.7 times more Vitamin B5 and 1.4 times more Vitamin B6 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains more Vitamin A, 7.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.7 times more Vitamin C, 430 times more Vitamin E and 5.2 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Tomato Paste provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Potato Flesh, Cooked In Skin vs Tomato Paste:

• 1 lb of Canned Tomato Paste contains 7.2 times more Calcium, 1.9 times more Copper, 9.6 times more Iron, 1.9 times more Magnesium, 2.2 times more Manganese, 1.9 times more Phosphorus, 2.7 times more Potassium, 17.7 times more Selenium, 14.8 times more Sodium and 2.1 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Tomato Paste contains 13.4 times more Sugars, 20.2 times more Fructose, 2.3 times more Fiber and 2.3 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Tomato Paste offer comparable quantities of Energy and Carbohydrate per one pound.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in one pound.