Comparing Nutrients in 300 calories Microwaved Potatoes VS Tomatoes

Weight per 300 calories

• Microwaved Potatoes: 286g
• Tomatoes: 1667g

Microwaved Potatoes have 5.8 times more energy per 100g than Tomatoes. It has average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Microwaved Potatoes or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes	9%	1%	90%
Tomatoes	17%	9%	74%

Macro Nutrients

	Microwaved Potatoes	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.29g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	7.84% 1.33g	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	50% 65g	130g per day for Men 19-50 years
Sugars	NA	60.5% 44g	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	31.5% 23g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	17.3% 6.57g	52.6% 20g	38g per day for Men 19-50 years
Protein	12.4% 6.97g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.6% 0.34mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.03% 0.091mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.6% 0.98mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.57% 34.3μg	62.5% 250μg	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	254% 228mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes	Tomatoes	Recommended Dietary Allowance
Calcium	3.14% 31.4mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	36.3% 0.83mg	82.6% 1.9mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	37.6% 1277mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	2.08% 1.14μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	9.35% 1.03mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	5.56% 206g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Microwaved Potatoes vs Tomatoes:

• Raw Ripe Red Tomatoes contain more Vitamin A, 1.8 times more Vitamin B1, 3.5 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B6, 7.3 times more Vitamin B9 and 5.3 times more Vitamin C than Whole Microwaved Potatoes.
• Both Whole Microwaved Potatoes and Raw Ripe Red Tomatoes have similar amounts of Vitamin B5 per 300 kcal.
• Both Whole Microwaved Potatoes as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Microwaved Potatoes vs Tomatoes:

• Raw Ripe Red Tomatoes contain 5.3 times more Calcium, 1.3 times more Iron, 2.4 times more Magnesium, 2.3 times more Manganese, 1.3 times more Phosphorus, 3.1 times more Potassium, 3.6 times more Sodium, 2.8 times more Zinc and 7.7 times more Water than Whole Microwaved Potatoes.
• Both Whole Microwaved Potatoes and Raw Ripe Red Tomatoes have similar amounts of Copper per 300 kcal.
• Both Whole Microwaved Potatoes as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes contain 11.7 times more Fat, 1.8 times more Omega 3, 14.6 times more Omega 6, 3 times more Fiber and 2.1 times more Protein than Whole Microwaved Potatoes.
• Both Whole Microwaved Potatoes and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Whole Microwaved Potatoes as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.