Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Regular Canned Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Regular Canned Potatoes	9%	3%	88%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Regular Canned Potatoes	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.77% 0.24g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	47.5% 61.7g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Regular Canned Potatoes	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	65.6% 0.85mg	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	6.8% 27.2μg	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	115% 103mg	25.7% 23mg	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	17% 2.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Regular Canned Potatoes	Recommended Dietary Allowance
Calcium	5% 50mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	28.7% 0.26mg	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	38.6% 3.1mg	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	19% 0.44mg	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	18% 127mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	66.2% 993mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.6% 428g	10.3% 382g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Regular Canned Potatoes:

• Cooked Ripe Red Tomatoes have more Vitamin A, 1.7 times more Vitamin B2, 2.2 times more Vitamin B9 and 4.5 times more Vitamin C than Canned Potatoes Solids with Salt.
• While Canned Potatoes Solids with Salt contain 1.9 times more Vitamin B1, 1.7 times more Vitamin B3, 2.7 times more Vitamin B5 and 2.4 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Canned Potatoes Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Regular Canned Potatoes:

• Cooked Ripe Red Tomatoes have 2.2 times more Calcium and 1.3 times more Copper than Canned Potatoes Solids with Salt.
• While Canned Potatoes Solids with Salt contain 1.9 times more Iron, 1.6 times more Magnesium, 1.8 times more Selenium, 19.9 times more Sodium and 2 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Potatoes Solids with Salt have similar amounts of Manganese, Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Potatoes Solids with Salt contain 3.3 times more Energy, 10.5 times more Omega 3, 3.4 times more Carbohydrate, 3.3 times more Fiber and 1.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Canned Potatoes Solids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.