Comparing Nutrients in 1 pound Boiled Potato Flesh, Cooked In Skin VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	13.6% 395kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.12% 0.19g	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	14% 18g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	15.6% 11.3g	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	1.8% 1.3g	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	% 0.86g	% 0g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	15% 8.5g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	37.8% 0.34mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	9.44% 349g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Potato Flesh, Cooked In Skin vs Cooked Ripe Red Tomatoes:

• Boiled Potato Flesh, Cooked In Skin without Salt has 2.9 times more Vitamin B1, 2.7 times more Vitamin B3, 4 times more Vitamin B5 and 3.8 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 1.3 times more Vitamin B9, 1.8 times more Vitamin C, 56 times more Vitamin E and 1.3 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin without Salt and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2 per 1 lb.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Potato Flesh, Cooked In Skin vs Cooked Ripe Red Tomatoes:

• Boiled Potato Flesh, Cooked In Skin without Salt has 2.5 times more Copper, 2.4 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Potassium and 2.1 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.2 times more Calcium and 2.2 times more Iron than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin without Salt and Cooked Ripe Red Tomatoes have similar amounts of Water per 1 lb.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Potato Flesh, Cooked In Skin without Salt has 4.8 times more Energy, 5 times more Carbohydrate, 2.6 times more Fiber and 2 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.7 times more Sugars and 4.5 times more Fructose than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.