Comparing Nutrients in 7 ounces Potato Flour VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Potato Flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	24.4% 708kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	9.63% 7g	6.8% 4.94g	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	3.6% 2.6g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31% 11.7g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.7% 0.45mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.5% 6.96mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.53mg	12% 0.16mg	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	6.45% 25.8μg	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	50.3% 45.2mg	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	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	13% 129mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	16.5% 0.15mg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	9.06% 0.21mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	58.4% 1986mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.35% 13g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Potato Flour vs Cooked Ripe Red Tomatoes:

• Potato Flour has 6.3 times more Vitamin B1, 2.3 times more Vitamin B2, 6.6 times more Vitamin B3, 3.7 times more Vitamin B5, 9.7 times more Vitamin B6 and 1.9 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 6 times more Vitamin C, 2.2 times more Vitamin E and more Vitamin K than Potato Flour.
• Both Potato Flour as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Potato Flour vs Cooked Ripe Red Tomatoes:

• Potato Flour has 5.9 times more Calcium, 2.6 times more Copper, 2 times more Iron, 7.2 times more Magnesium, 3 times more Manganese, 6 times more Phosphorus, 4.6 times more Potassium, 2.2 times more Selenium, 5 times more Sodium and 3.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 14.5 times more Water than Potato Flour.

Comparison of macro-nutrients per 7 ounces:

• Potato Flour has 19.8 times more Energy, 17.5 times more Omega 3, 20.7 times more Carbohydrate, 1.4 times more Sugars, 8.4 times more Fiber and 7.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Potato Flour as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.