Comparing Nutrients in 1 pound Canned Crushed Tomatoes VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Canned Crushed Tomatoes	Baked Potato Skin	Recommended Dietary Allowance
Energy	5% 145kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.85% 0.15g	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	161% 209g	130g per day for Men 19-50 years
Sugars	27.5% 20g	8.76% 6.35g	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	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	% 9.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	94% 36g	38g per day for Men 19-50 years
Protein	13.3% 7.44g	34.7% 19.5g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Baked Potato Skin	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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	214% 2.8mg	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	14.7% 59μg	25% 100μg	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	68% 61.2mg	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	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Baked Potato Skin	Recommended Dietary Allowance
Calcium	15.4% 154mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	412% 3.7mg	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	399% 32mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	121% 2.8mg	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	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	76.4% 2599mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	56.2% 844mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11% 406g	5.8% 215g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Crushed Tomatoes VS Baked Potato Skin per 1 lb

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

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

• 1 pound of Canned Crushed Tomatoes has 31.3 times more Vitamin E and 3.1 times more Vitamin K than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 1.6 times more Vitamin B1, 2 times more Vitamin B2, 2.5 times more Vitamin B3, 3.1 times more Vitamin B5, 4.1 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.5 times more Vitamin C than Canned Crushed Tomatoes.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• Both Canned Crushed Tomatoes as well as Baked Potato Skin 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 Potato Skin:

• 1 pound of Canned Crushed Tomatoes has 8.9 times more Sodium and 1.9 times more Water than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 4.5 times more Copper, 5.4 times more Iron, 2.2 times more Magnesium, 3.4 times more Manganese, 3.2 times more Phosphorus, 2 times more Potassium and 1.8 times more Zinc than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Baked Potato Skin contain similar levels of Calcium per one pound.
• Both Canned Crushed Tomatoes as well as Baked Potato Skin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Crushed Tomatoes has 3.1 times more Sugars than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 6.2 times more Energy, 6.3 times more Carbohydrate, 4.2 times more Fiber and 2.6 times more Protein than Canned Crushed Tomatoes.
• 1 pound of Canned Crushed Tomatoes provide inadequate amounts of Energy
• Both Canned Crushed Tomatoes as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one pound.