Comparing Nutrients in 1 pound Baked White Potatoes VS Spanish Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Spanish Tomato Sauce	16%	7%	77%

Macro Nutrients

	Baked White Potatoes	Spanish Tomato Sauce	Recommended Dietary Allowance
Energy	14.4% 417kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.75% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	25.3% 33g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	17% 9.53g	11.7% 6.53g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Spanish Tomato Sauce	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	24.7% 222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	36.6% 5.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	61.8% 0.8mg	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	43% 172μg	16% 63.5μg	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	63.5% 57mg	43.3% 39mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Spanish Tomato Sauce	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	80.6% 0.73mg	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	36.3% 2.9mg	197% 15.8mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	42.6% 0.98mg	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	48.6% 340mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	49.2% 1674mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	143% 2141mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	9.25% 342g	11% 404g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Spanish Tomato Sauce:

• Baked Whole White Potatoes have 1.4 times more Vitamin B5, 2.7 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Spanish Tomato Sauce.
• While Canned Spanish Tomato Sauce contains 49 times more Vitamin A, 1.5 times more Vitamin B1 and 1.4 times more Vitamin B2 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Spanish Tomato Sauce have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Baked Whole White Potatoes as well as Canned Spanish Tomato Sauce have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Spanish Tomato Sauce:

• Baked Whole White Potatoes have 1.4 times more Magnesium, 1.6 times more Phosphorus and 1.5 times more Potassium than Canned Spanish Tomato Sauce.
• While Canned Spanish Tomato Sauce contains 1.7 times more Calcium, 1.3 times more Copper, 5.4 times more Iron and 67.4 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Spanish Tomato Sauce have similar amounts of Manganese, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 2.8 times more Energy, 2.9 times more Carbohydrate, 1.5 times more Fiber and 1.5 times more Protein than Canned Spanish Tomato Sauce.
• Both Baked Whole White Potatoes as well as Canned Spanish Tomato Sauce have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.