Comparing Nutrients in 1 pound Baked Russet Potatoes VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Russet Potatoes	11%	1%	88%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Baked Russet Potatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	15% 431kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	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	75% 97g	14% 18g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	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	2% 1.45g	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	% 1.68g	% 5.35g	g per day for Men 19-50 years
Sucrose	% 1.77g	% 0g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	21.3% 12g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Baked Russet Potatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	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	29.5% 118μg	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	42% 37.6mg	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	2.1% 0.32mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Russet Potatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	5.13% 205μg	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	60.7% 4.85mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	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	46% 322mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	73.4% 2495mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	9.13% 338g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Russet Potatoes vs Cooked Ripe Red Tomatoes:

• Baked Whole Russet Potatoes have 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 2.5 times more Vitamin B3, 2.9 times more Vitamin B5, 4.5 times more Vitamin B6 and 2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A, 2.7 times more Vitamin C, 8 times more Vitamin E and 1.4 times more Vitamin K than Baked Whole Russet Potatoes.
• Both Baked Whole Russet Potatoes 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 Baked Russet Potatoes vs Cooked Ripe Red Tomatoes:

• Baked Whole Russet Potatoes have 1.6 times more Calcium, 1.4 times more Copper, 1.6 times more Iron, 3.3 times more Magnesium, 2.2 times more Manganese, 2.5 times more Phosphorus, 2.5 times more Potassium and 2.5 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Water than Baked Whole Russet Potatoes.
• Both Baked Whole Russet Potatoes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Russet Potatoes have 5.3 times more Energy, 5.3 times more Carbohydrate, 3.3 times more Fiber and 2.8 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.3 times more Sugars and 4.1 times more Fructose than Baked Whole Russet Potatoes.
• Both Baked Whole Russet Potatoes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.