Comparing Nutrients in 7 ounces Boiled Potato Skin VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Potato Skin	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	5.34% 155kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	NA	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	5.22% 2g	38g per day for Men 19-50 years
Protein	10% 5.68g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.43mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	2.6% 0.034mg	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	4.96% 20μg	2.5% 9.92μg	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	11.5% 10.3mg	17.4% 15.7mg	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	NA	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Skin	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	24.7% 0.22mg	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	151% 12mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	115% 2.66mg	5.1% 0.12mg	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	15.3% 107mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.17% 154g	4.9% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Potato Skin vs Stewed Canned Tomatoes:

• Boiled Potato Skin no Salt has 1.7 times more Vitamin B3, 3.2 times more Vitamin B5, 14.1 times more Vitamin B6 and 2 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 1.4 times more Vitamin B1 and 1.5 times more Vitamin C than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin no Salt and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B2 per 7 oz.
• Both Boiled Potato Skin no Salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Potato Skin vs Stewed Canned Tomatoes:

• Boiled Potato Skin no Salt has 1.3 times more Calcium, 7.8 times more Copper, 4.6 times more Iron, 2.5 times more Magnesium, 22.7 times more Manganese, 2.7 times more Phosphorus, 2 times more Potassium and 2.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2 times more Selenium and 15.8 times more Sodium than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin no Salt and Stewed Canned Ripe Red Tomatoes have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Potato Skin no Salt has 3 times more Energy, 2.8 times more Carbohydrate, 3.3 times more Fiber and 3.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Boiled Potato Skin no Salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.