Comparing Nutrients in 500 calories Orange Tomatoes VS Boiled Potato Flesh, Cooked In Skin

Weight per 500 calories

• Orange Tomatoes: 3125g
• Boiled Potato Flesh, Cooked In Skin: 575g

Boiled Potato Flesh, Cooked In Skin without Salt has 5.4 times more energy per unit of mass than Raw Orange Tomatoes, which is average in comparison to other foods. Orange Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Orange Tomatoes or Boiled Potato Flesh, Cooked In Skin?

Macros Ratio

	Protein	Fat	Carbs
Orange Tomatoes	24%	9%	67%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Orange Tomatoes	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.12% 5.94g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	5.86% 0.094g	3.6% 0.057g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.4% 99g	89% 116g	130g per day for Men 19-50 years
Sugars	NA	7.2% 5.23g	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	2.3% 1.67g	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	% 1.95g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	74% 28g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	64.7% 36.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Orange Tomatoes	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	260% 2344μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	50.8% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.7% 1.06mg	8.84% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.5mg	51.7% 8.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	59.8% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.88mg	132% 1.7mg	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	227% 906μg	14.4% 57.5μg	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	556% 500mg	83% 74.7mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange Tomatoes	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	15.6% 156mg	2.87% 28.7mg	1000mg per day for Men 19-50 years
Copper	215% 1.94mg	120% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.1% 284μg	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	184% 14.7mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	120% 2.75mg	34.5% 0.79mg	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	129% 906mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	195% 6625mg	64% 2178mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	3.13% 1.72μg	55μg per day for Men 19-50 years
Sodium	87.5% 1313mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	39.8% 4.38mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	80% 2962g	12% 442g	3700g per day for Men 19-50 years

Orange Tomatoes VS Boiled Potato Flesh, Cooked In Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Orange Tomatoes or Boiled Potato Flesh, Cooked In Skin?

Lets compare vitamin content per 500 calories of Orange Tomatoes vs Boiled Potato Flesh, Cooked In Skin:

• 500 calories of Orange Tomatoes have more Vitamin A, 2.4 times more Vitamin B1, 9.2 times more Vitamin B2, 2.2 times more Vitamin B3, 1.9 times more Vitamin B5, 15.8 times more Vitamin B9 and 6.7 times more Vitamin C than Boiled Potato Flesh, Cooked In Skin.
• Both Orange Tomatoes and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Orange Tomatoes as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Orange Tomatoes vs Boiled Potato Flesh, Cooked In Skin:

• 500 calories of Orange Tomatoes have 5.4 times more Calcium, 1.8 times more Copper, 8.2 times more Iron, 2 times more Magnesium, 3.5 times more Manganese, 3.6 times more Phosphorus, 3 times more Potassium, 7.3 times more Selenium, 57.1 times more Sodium, 2.5 times more Zinc and 6.7 times more Water than Boiled Potato Flesh, Cooked In Skin.
• 500 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Orange Tomatoes have 12.4 times more Omega 6, 2.7 times more Fiber and 3.4 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• Both Orange Tomatoes and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 6
• Both Raw Orange Tomatoes as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 in 500 calories.