Comparing Nutrients in 500 calories Baked Potato Skin with Salt VS Tomatoes in Juice with Salt

Weight per 500 calories

• Baked Potato Skin with Salt: 253g
• Tomatoes in Juice with Salt: 3125g

Baked Potato Skin with Salt has 12.4 times more energy per 100g than Tomatoes in Juice with Salt. It has above average energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Skin with Salt or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin with Salt	8%	0%	92%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Baked Potato Skin with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	1.58% 0.025g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.5% 116g	83.4% 108g	130g per day for Men 19-50 years
Sugars	4.88% 3.54g	110% 79.7g	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	56.5% 41g	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	% 38.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	52.5% 20g	156% 59.4g	38g per day for Men 19-50 years
Protein	19.3% 11g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.28% 2.53μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	267% 3.47mg	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% 55.6μg	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	38% 34mg	438% 394mg	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	0.67% 0.1mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.58% 4.3μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	8.6% 86mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	222% 17.8mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	92% 2.13mg	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	36.4% 255mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.77μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	43.3% 649mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	3.23% 119g	80% 2961g	3700g per day for Men 19-50 years

Baked Potato Skin With Salt VS Tomatoes In Juice With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Skin with Salt or Tomatoes in Juice with Salt?

Lets compare vitamin content per 500 calories of Baked Potato Skin with Salt vs Tomatoes in Juice with Salt:

• 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 247.5 times more Vitamin A, 58.3 times more Vitamin B1, 6.4 times more Vitamin B2, 2.9 times more Vitamin B3, 1.7 times more Vitamin B5, 2.2 times more Vitamin B6, 4.5 times more Vitamin B9, 11.6 times more Vitamin C, 182.5 times more Vitamin E and 18.9 times more Vitamin K than Baked Potatoes Skin with Salt.
• 500 calories of Baked Potato Skin with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Baked Potatoes Skin with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Baked Potato Skin with Salt vs Tomatoes in Juice with Salt:

• 500 calories of Baked Potato Skin with Salt have 1.3 times more Copper than Tomatoes in Juice with Salt.
• While 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 12 times more Calcium, 2.9 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus, 4.1 times more Potassium, 12.4 times more Selenium, 5.5 times more Sodium, 3 times more Zinc and 24.8 times more Water than Baked Potatoes Skin with Salt.
• Both Baked Potato Skin with Salt and Tomatoes in Juice with Salt contain similar levels of Iron per 500 calories.
• 500 calories of Baked Potato Skin with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 37.5 times more Omega 6, 22.5 times more Sugars, 3 times more Fiber and 2.3 times more Protein than Baked Potatoes Skin with Salt.
• Both Baked Potato Skin with Salt and Tomatoes in Juice with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Baked Potato Skin with Salt provide inadequate amounts of Omega 6
• Both Baked Potatoes Skin with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 in 500 calories.