Comparing Nutrients in 500 calories Tomatoes VS White Potatoes

Weight per 500 calories

• Tomatoes: 2778g
• White Potatoes: 725g

Raw Whole White Potatoes have 3.8 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is low in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
White Potatoes	10%	1%	89%

Macro Nutrients

	Tomatoes	White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	0.75% 0.72g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	4.53% 0.072g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	87.6% 114g	130g per day for Men 19-50 years
Sugars	101% 73g	11.5% 8.33g	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	52.5% 38g	3.4% 2.46g	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	% 34.7g	% 3.84g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.03g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	45.8% 17.4g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	White Potatoes	Recommended Dietary Allowance
Vitamin A	130% 1167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	48.3% 7.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	40.7% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	32.6% 130μg	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	423% 381mg	73.3% 66mg	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	100% 15mg	0.48% 0.072mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	9.66% 11.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	White Potatoes	Recommended Dietary Allowance
Calcium	27.8% 278mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	93% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	94% 7.5mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	36.2% 152mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	45.7% 1.05mg	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	95% 667mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	86.7% 2949mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.95% 2.17μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	7.73% 116mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	71% 2626g	16% 591g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes vs White Potatoes:

• Raw Ripe Red Tomatoes have more Vitamin A, 2 times more Vitamin B1, 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 1.2 times more Vitamin B5, 1.5 times more Vitamin B6, 3.2 times more Vitamin B9, 5.8 times more Vitamin C, 207 times more Vitamin E and 18.9 times more Vitamin K than Raw Whole White Potatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs White Potatoes:

• Raw Ripe Red Tomatoes have 4.3 times more Calcium, 1.9 times more Copper, 2 times more Iron, 2 times more Magnesium, 3 times more Manganese, 1.5 times more Phosphorus, 2.2 times more Potassium, 2.2 times more Zinc and 4.4 times more Water than Raw Whole White Potatoes.
• Both Raw Ripe Red Tomatoes and Raw Whole White Potatoes have similar amounts of Sodium per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Whole White Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 7.7 times more Fat, 9.6 times more Omega 6, 8.8 times more Sugars, 15.4 times more Fructose, 1.9 times more Fiber and 2 times more Protein than Raw Whole White Potatoes.
• Both Raw Ripe Red Tomatoes and Raw Whole White Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.