Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	1.27% 37kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	22% 28.5g	130g per day for Men 19-50 years
Sugars	6.9% 5g	1.78% 1.3g	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	3.68% 2.66g	0.57% 0.41g	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	% 2.3g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 0.27g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	32.6% 0.42mg	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	1.77% 7.1μg	3.54% 14μg	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	12.4% 11mg	20.5% 18.4mg	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	7.84% 1.18mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	4.8% 48mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	29.6% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.75% 70μg	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	23.6% 1.9mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	8.5% 0.2mg	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	4.05% 28.3mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	16% 537mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Boiled Potato Flesh, Cooked In Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Boiled Potato Flesh, Cooked In Skin:

• 5 ounces of Stewed Canned Tomatoes have 1.8 times more Vitamin B2 and 83 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 2.3 times more Vitamin B1, 2 times more Vitamin B3, 4.6 times more Vitamin B5, 17.6 times more Vitamin B6, 2 times more Vitamin B9 and 1.6 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Boiled Potato Flesh, Cooked In Skin:

• 5 ounces of Stewed Canned Tomatoes have 6.8 times more Calcium, 4.3 times more Iron and 55.3 times more Sodium than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.7 times more Copper, 1.8 times more Magnesium, 2.3 times more Manganese, 2.2 times more Phosphorus, 1.8 times more Potassium and 1.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Potato Flesh, Cooked In Skin contain similar levels of Water per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 5 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 3.9 times more Sugars and 6.5 times more Fructose than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 3.3 times more Energy, 3.3 times more Carbohydrate, 1.8 times more Fiber and 2.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.