Comparing Nutrients in 7 ounces Potato Flour VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Potato Flour	Tomato Paste	Recommended Dietary Allowance
Energy	24.4% 708kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	29% 37.5g	130g per day for Men 19-50 years
Sugars	9.63% 7g	33.3% 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	16% 11.6g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	31% 11.7g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.7% 0.45mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.5% 6.96mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.53mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.46% 1.94μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.4% 49.6μg	5.95% 24μg	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	8.38% 7.54mg	48.3% 43.5mg	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	3.3% 0.5mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Tomato Paste	Recommended Dietary Allowance
Calcium	13% 129mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	80.5% 0.72mg	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	34.2% 2.74mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	26% 0.6mg	2.3mg per day for Men 19-50 years
Molybdenum	83.3% 37.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	47.6% 333mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	58.4% 1986mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.35% 13g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Flour VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Flour versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Flour vs Tomato Paste:

• 7 ounces of Potato Flour have 3.8 times more Vitamin B1, 3.3 times more Vitamin B5, 3.6 times more Vitamin B6 and 2.1 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain more Vitamin A, 3 times more Vitamin B2, 5.8 times more Vitamin C, 17.2 times more Vitamin E and more Vitamin K than Potato Flour.
• Both Potato Flour and Tomato Paste provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Potato Flour have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Potato Flour as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Flour vs Tomato Paste:

• 7 ounces of Potato Flour have 1.8 times more Calcium, 1.5 times more Magnesium and 2 times more Phosphorus than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.9 times more Copper, 2.2 times more Iron and 4.8 times more Selenium than Potato Flour.
• Both Potato Flour and Tomato Paste contain similar levels of Manganese, Potassium, Sodium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Flour have 4.4 times more Energy, 5 times more Omega 3, 4.4 times more Carbohydrate, 1.4 times more Fiber and 1.6 times more Protein than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 3.5 times more Sugars than Potato Flour.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3
• Both Potato Flour as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in seven ounces.