Comparing Nutrients in 300 calories Tomato Paste VS Baked White Potatoes

Weight per 300 calories

• Tomato Paste: 366g
• Baked White Potatoes: 326g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Tomato Paste or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Tomato Paste	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69g	53% 68.7g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	6.9% 5g	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	29.5% 21.4g	1.6% 1.17g	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	% 21g	% 2.05g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 1.3g	g per day for Men 19-50 years
Fiber	39.5% 15g	18% 6.85g	38g per day for Men 19-50 years
Protein	28.2% 16g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	31% 278μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	53% 0.69mg	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	11% 44μg	31% 124μg	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	89% 80mg	45.7% 41mg	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	105% 15.7mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Baked White Potatoes	Recommended Dietary Allowance
Calcium	13% 132mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	46% 0.41mg	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	136% 11mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	26.8% 0.62mg	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	43.4% 304mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	7.27% 269g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomato Paste vs Baked White Potatoes:

• Canned Tomato Paste has 85.3 times more Vitamin A, 1.4 times more Vitamin B1, 4 times more Vitamin B2, 2.3 times more Vitamin B3, 2 times more Vitamin C, 120.6 times more Vitamin E and 4.7 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.4 times more Vitamin B5 and 2.8 times more Vitamin B9 than Canned Tomato Paste.
• Both Canned Tomato Paste and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 300 kcal.
• Both Canned Tomato Paste as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomato Paste vs Baked White Potatoes:

• Canned Tomato Paste has 4 times more Calcium, 3.2 times more Copper, 5.2 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 1.2 times more Phosphorus, 2.1 times more Potassium, 11.9 times more Selenium, 9.5 times more Sodium and 2 times more Zinc than Baked Whole White Potatoes.
• Both Canned Tomato Paste and Baked Whole White Potatoes have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Tomato Paste has 3.5 times more Omega 6, 8.9 times more Sugars, 18.2 times more Fructose, 2.2 times more Fiber and 2.3 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Omega 3 than Canned Tomato Paste.
• Both Canned Tomato Paste and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Tomato Paste as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.