Comparing Nutrients in 1 pound Canned Crushed Tomatoes VS Baked Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Baked Potatoes	10%	1%	89%

Macro Nutrients

	Canned Crushed Tomatoes	Baked Potatoes	Recommended Dietary Allowance
Energy	5% 145kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.15% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	73.8% 96g	130g per day for Men 19-50 years
Sugars	27.5% 20g	7.4% 5.35g	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	14.6% 10.6g	2.13% 1.54g	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	% 9.2g	% 2g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 1.8g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	13.3% 7.44g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Baked Potatoes	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	109% 1.4mg	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	14.7% 59μg	31.8% 127μg	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	46.4% 41.7mg	48.4% 43.5mg	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	37.8% 5.67mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Baked Potatoes	Recommended Dietary Allowance
Calcium	15.4% 154mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	59.5% 0.54mg	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	73.7% 5.9mg	61.2% 4.9mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	43% 0.99mg	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	20.7% 145mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	71.4% 2427mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	56.2% 844mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11% 406g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Crushed Tomatoes VS Baked Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Crushed Tomatoes versus 1 lb of Baked Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Crushed Tomatoes vs Baked Potatoes:

• 1 pound of Canned Crushed Tomatoes has 31.3 times more Vitamin E and 2.7 times more Vitamin K than Baked Potatoes.
• While 1 lb of Whole Baked Potatoes contains 1.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.2 times more Vitamin B9 than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Baked Potatoes provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C per one pound.
• 1 pound of Baked Potatoes have insufficient amounts of Vitamin E and Vitamin K
• Both Canned Crushed Tomatoes as well as Whole Baked Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Crushed Tomatoes vs Baked Potatoes:

• 1 pound of Canned Crushed Tomatoes has 2.3 times more Calcium, 1.6 times more Copper, 1.2 times more Iron and 18.6 times more Sodium than Baked Potatoes.
• While 1 lb of Whole Baked Potatoes contains 1.4 times more Magnesium, 2.2 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Zinc than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Baked Potatoes contain similar levels of Manganese and Water per one pound.
• 1 pound of Baked Potatoes lack sufficient amounts of Calcium
• Both Canned Crushed Tomatoes as well as Whole Baked Potatoes lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Crushed Tomatoes has 3.7 times more Sugars and 6.9 times more Fructose than Baked Potatoes.
• While 1 lb of Whole Baked Potatoes contains 2.9 times more Energy, 2.9 times more Carbohydrate and 1.5 times more Protein than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Baked Potatoes offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Crushed Tomatoes provide inadequate amounts of Energy
• Both Canned Crushed Tomatoes as well as Whole Baked Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one pound.