Comparing Nutrients in 5 ounces Tomato Puree VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Tomato Puree	Baked White Potatoes	Recommended Dietary Allowance
Energy	1.86% 54kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.7g	23% 30g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	3% 2.17g	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	4.65% 3.37g	0.7% 0.51g	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	% 3.47g	% 0.89g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.57g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	4.18% 2.34g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	23% 0.3mg	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	3.9% 15.6μg	13.5% 54μg	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	16.7% 15mg	20% 18mg	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	18.6% 2.8mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Baked White Potatoes	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	20% 0.18mg	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	31.5% 2.52mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	11.6% 0.27mg	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	8.1% 56.7mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	18.3% 622mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.37% 125g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomato Puree vs Baked White Potatoes:

• Canned Tomato Puree has 26 times more Vitamin A, 1.9 times more Vitamin B2, 49.3 times more Vitamin E and 1.3 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Vitamin B1, 1.7 times more Vitamin B6 and 3.5 times more Vitamin B9 than Canned Tomato Puree.
• Both Canned Tomato Puree and Baked Whole White Potatoes have similar amounts of Vitamin B3, Vitamin B5 and Vitamin C per 5 oz.
• Both Canned Tomato Puree as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomato Puree vs Baked White Potatoes:

• Canned Tomato Puree has 1.8 times more Calcium, 2.3 times more Copper, 2.8 times more Iron, 1.4 times more Selenium and 4 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Phosphorus than Canned Tomato Puree.
• Both Canned Tomato Puree and Baked Whole White Potatoes have similar amounts of Magnesium, Manganese, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Tomato Puree has 3.2 times more Sugars and 6.6 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.4 times more Energy, 2.3 times more Carbohydrate and 1.3 times more Protein than Canned Tomato Puree.
• Both Canned Tomato Puree and Baked Whole White Potatoes have similar amounts of Fiber per 5 oz.
• Both Canned Tomato Puree as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.