Comparing Nutrients in 1 pound Tomato Paste VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Tomato Paste	Baked White Potatoes	Recommended Dietary Allowance
Energy	13% 372kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	73.6% 96g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	9.57% 6.94g	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	36.6% 26.5g	2.25% 1.63g	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	% 26g	% 2.86g	g per day for Men 19-50 years
Sucrose	% 1.36g	% 1.8g	g per day for Men 19-50 years
Fiber	49% 18.6g	25% 9.53g	38g per day for Men 19-50 years
Protein	35% 19.6g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	73.6% 0.96mg	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	13.6% 54.4μg	43% 172μg	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	110% 99mg	63.5% 57mg	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	130% 19.5mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Baked White Potatoes	Recommended Dietary Allowance
Calcium	16.3% 163mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	64% 0.58mg	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	169% 13.5mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	37.3% 0.86mg	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	53.8% 376mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9% 333g	9.25% 342g	3700g per day for Men 19-50 years

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

• Canned Tomato Paste has 76 times more Vitamin A, 1.3 times more Vitamin B1, 3.6 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin C, 107.5 times more Vitamin E and 4.2 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.7 times more Vitamin B5 and 3.2 times more Vitamin B9 than Canned Tomato Paste.
• Both Canned Tomato Paste and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 1 lb.
• Both Canned Tomato Paste as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Tomato Paste has 3.6 times more Calcium, 2.9 times more Copper, 4.7 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 1.9 times more Potassium, 10.6 times more Selenium, 8.4 times more Sodium and 1.8 times more Zinc than Baked Whole White Potatoes.
• Both Canned Tomato Paste and Baked Whole White Potatoes have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Tomato Paste has 8 times more Sugars, 16.3 times more Fructose, 2 times more Fiber and 2.1 times more Protein than Baked Whole White Potatoes.
• Both Canned Tomato Paste and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Canned Tomato Paste as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.