Comparing Nutrients in 300 calories Microwaved Potatoes VS Canned Tomatoes with Green Chilies

Weight per 300 calories

• Microwaved Potatoes: 286g
• Canned Tomatoes with Green Chilies: 2000g

Microwaved Potatoes have 7 times more energy per 100g than Canned Tomatoes with Green Chilies. It has average energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 300 calories - Microwaved Potatoes or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes	9%	1%	90%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Microwaved Potatoes	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.29g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17.3% 6.57g	NA	38g per day for Men 19-50 years
Protein	12.4% 6.97g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.6% 0.34mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.03% 0.091mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	59% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.6% 0.98mg	158% 2.06mg	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	8.57% 34.3μg	45% 180μg	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	48% 43mg	138% 124mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	3.14% 31.4mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	200% 1.8mg	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	44.3% 3.54mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	36.3% 0.83mg	115% 2.64mg	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	43% 300mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	37.6% 1277mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	2.08% 1.14μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	535% 8020mg	1500mg per day for Men 19-50 years
Zinc	9.35% 1.03mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	5.56% 206g	51% 1885g	3700g per day for Men 19-50 years

Microwaved Potatoes VS Canned Tomatoes With Green Chilies Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Microwaved Potatoes or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 300 calories of Microwaved Potatoes vs Canned Tomatoes with Green Chilies:

• 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A, 2 times more Vitamin B1, 4.2 times more Vitamin B2, 2.6 times more Vitamin B3, 2.3 times more Vitamin B5, 2.1 times more Vitamin B6, 5.3 times more Vitamin B9 and 2.9 times more Vitamin C than Whole Microwaved Potatoes.
• 300 calories of Microwaved Potatoes have insufficient amounts of Vitamin A
• Both Whole Microwaved Potatoes as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Microwaved Potatoes vs Canned Tomatoes with Green Chilies:

• 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 12.7 times more Calcium, 1.9 times more Copper, 1.5 times more Iron, 2.9 times more Magnesium, 3.2 times more Manganese, 1.7 times more Potassium, 7 times more Selenium, 350.9 times more Sodium, 2.5 times more Zinc and 9.2 times more Water than Whole Microwaved Potatoes.
• Both Microwaved Potatoes and Canned Tomatoes with Green Chilies contain similar levels of Phosphorus per 300 calories.
• 300 calories of Microwaved Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 2 times more Protein than Whole Microwaved Potatoes.
• Both Microwaved Potatoes and Canned Tomatoes with Green Chilies offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Whole Microwaved Potatoes as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.