Comparing Nutrients in 500 calories Microwaved Potatoes Skin VS Tomato Paste

Weight per 500 calories

• Microwaved Potatoes Skin: 379g
• Tomato Paste: 610g

Microwaved Potatoes Skin have 1.6 times more energy per 100g than Tomato Paste. It has average energy density when compared to other foods. Canned Tomato Paste having average energy density.

Discover which food has more nutrients per 500 calories - Microwaved Potatoes Skin or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes Skin	13%	1%	86%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Microwaved Potatoes Skin	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	2.37% 0.038g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	5.45% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.3% 112g	88.7% 115g	130g per day for Men 19-50 years
Sugars	NA	102% 74.3g	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	49.2% 35.7g	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	% 35g	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	g per day for Men 19-50 years
Fiber	55% 21g	65.8% 25g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes Skin	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	51.5% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.6% 8.4mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.86mg	101% 1.3mg	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	16% 64.4μg	18.3% 73μg	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	64.4% 58mg	148% 134mg	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	175% 26.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes Skin	Tomato Paste	Recommended Dietary Allowance
Calcium	17.4% 174mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	371% 3.34mg	247% 2.23mg	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	281% 22.5mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	33.4% 140mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	80% 1.84mg	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	44.4% 311mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	72.4% 2462mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	3.44% 1.9μg	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	4.04% 60.6mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.93mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	6.5% 241g	12% 448g	3700g per day for Men 19-50 years

Microwaved Potatoes Skin VS Tomato Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Microwaved Potatoes Skin or Tomato Paste?

Lets compare vitamin content per 500 calories of Microwaved Potatoes Skin vs Tomato Paste:

• 500 calories of Microwaved Potatoes Skin have 2.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain more Vitamin A, 1.4 times more Vitamin B1, 3.3 times more Vitamin B2, 2.2 times more Vitamin B3 and 2.3 times more Vitamin C than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin and Tomato Paste provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Microwaved Potatoes Skin have insufficient amounts of Vitamin A
• Both Microwaved Potatoes Skin no Salt as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Microwaved Potatoes Skin vs Tomato Paste:

• 500 calories of Microwaved Potatoes Skin have 1.5 times more Copper, 1.2 times more Iron and 2 times more Manganese than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.3 times more Calcium, 1.8 times more Magnesium, 1.6 times more Phosphorus, 2.5 times more Potassium, 17.1 times more Selenium, 5.9 times more Sodium, 2 times more Zinc and 1.9 times more Water than Microwaved Potatoes Skin no Salt.
• 500 calories of Microwaved Potatoes Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Tomato Paste contain 1.6 times more Protein than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin and Tomato Paste offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Microwaved Potatoes Skin no Salt as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.