Comparing Nutrients in 5 ounces Baked Potato Flesh VS Canned Crushed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Canned Crushed Tomatoes	17%	7%	76%

Macro Nutrients

	Baked Potato Flesh	Canned Crushed Tomatoes	Recommended Dietary Allowance
Energy	4.55% 132kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	7.95% 10.3g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	8.6% 6.24g	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	4.58% 3.3g	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	% 2.88g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	4.15% 2.32g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Canned Crushed Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	8.86% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	16.4% 0.21mg	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	3.2% 12.8μg	4.6% 18.4μg	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	20% 18mg	14.5% 13mg	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	0.38% 0.057mg	12% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Canned Crushed Tomatoes	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	29% 0.26mg	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	6.2% 0.5mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	11.3% 0.26mg	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	10% 71mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	17.6% 264mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Canned Crushed Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Canned Crushed Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Canned Crushed Tomatoes:

• 5 ounces of Baked Potato Flesh have 1.4 times more Vitamin B1, 2 times more Vitamin B5, 2 times more Vitamin B6 and 1.4 times more Vitamin C than Canned Crushed Tomatoes.
• While 5 oz of Canned Crushed Tomatoes contain 2.5 times more Vitamin B2, 1.4 times more Vitamin B9, 31.3 times more Vitamin E and 17.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Canned Crushed Tomatoes provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Canned Crushed Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Canned Crushed Tomatoes:

• 5 ounces of Baked Potato Flesh have 1.3 times more Magnesium, 1.6 times more Phosphorus and 1.3 times more Potassium than Canned Crushed Tomatoes.
• While 5 oz of Canned Crushed Tomatoes contain 6.8 times more Calcium, 3.7 times more Iron and 37.2 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Canned Crushed Tomatoes contain similar levels of Copper, Manganese, Zinc and Water per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Baked Potatoes Flesh no Salt as well as Canned Crushed Tomatoes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 2.9 times more Energy and 3 times more Carbohydrate than Canned Crushed Tomatoes.
• While 5 oz of Canned Crushed Tomatoes contain 2.6 times more Sugars and 1.3 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Canned Crushed Tomatoes offer comparable quantities of Protein per five ounces.
• 5 ounces of Canned Crushed Tomatoes provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Canned Crushed Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.