Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Red Potatoes	10%	2%	88%

Macro Nutrients

	Stewed Canned Tomatoes	Red Potatoes	Recommended Dietary Allowance
Energy	1.27% 37kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.37% 0.062g	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	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	6.9% 5g	2.52% 1.83g	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	0.61% 0.44g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 0.41g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	4.8% 2.68g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Red Potatoes	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	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	18.5% 0.24mg	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	6.38% 25.5μg	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	12.4% 11mg	13.5% 12mg	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	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Red Potatoes	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	21% 0.19mg	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	23.6% 1.9mg	13% 1.03mg	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	8.7% 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	12.4% 86.5mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Red Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Red Potatoes:

• 5 ounces of Stewed Canned Tomatoes have 83 times more Vitamin E than Red Potatoes.
• While 5 oz of Raw Whole Red Potatoes contain 1.8 times more Vitamin B1, 1.6 times more Vitamin B3, 2.4 times more Vitamin B5, 10 times more Vitamin B6 and 3.6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Red Potatoes provide similar amounts of Vitamin B2 and Vitamin C per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Red Potatoes have insufficient amounts of Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Red Potatoes:

• 5 ounces of Stewed Canned Tomatoes have 3.4 times more Calcium, 1.8 times more Iron and 12.3 times more Sodium than Red Potatoes.
• While 5 oz of Raw Whole Red Potatoes contain 1.8 times more Magnesium, 2.4 times more Manganese, 3.1 times more Phosphorus, 2.2 times more Potassium and 1.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Red Potatoes contain similar levels of Copper and Water per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 5 ounces of Red Potatoes lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Whole Red Potatoes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 2.7 times more Sugars and 6.1 times more Fructose than Red Potatoes.
• While 5 oz of Raw Whole Red Potatoes contain 2.7 times more Energy, 2.6 times more Carbohydrate, 1.7 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 Raw Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.