Comparing Nutrients in 7 ounces Regular Canned Potatoes VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Regular Canned Potatoes	9%	3%	88%
Tomatoes	17%	9%	74%

Macro Nutrients

	Regular Canned Potatoes	Tomatoes	Recommended Dietary Allowance
Energy	4.1% 119kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.8% 27g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	NA	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12% 4.56g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	5% 2.8g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Regular Canned Potatoes	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	7.44% 29.8μg	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	11.2% 10mg	30.2% 27mg	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Regular Canned Potatoes	Tomatoes	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	31.3% 2.5mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	8.37% 0.19mg	9.84% 0.23mg	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	7.94% 55.6mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	13.4% 454mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	29% 435mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.52% 167g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Regular Canned Potatoes vs Tomatoes:

• Canned Potatoes Solids with Salt have 1.8 times more Vitamin B1, 1.5 times more Vitamin B3, 4 times more Vitamin B5 and 2.4 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 1.5 times more Vitamin B2, 2.5 times more Vitamin B9 and 2.7 times more Vitamin C than Canned Potatoes Solids with Salt.
• Both Canned Potatoes Solids with Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Regular Canned Potatoes vs Tomatoes:

• Canned Potatoes Solids with Salt have 4.7 times more Iron, 1.3 times more Magnesium, more Selenium, 43.8 times more Sodium and 1.6 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2 times more Calcium than Canned Potatoes Solids with Salt.
• Both Canned Potatoes Solids with Salt and Raw Ripe Red Tomatoes have similar amounts of Copper, Manganese, Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Potatoes Solids with Salt have 3.3 times more Energy, 7 times more Omega 3, 3.5 times more Carbohydrate, 1.9 times more Fiber and 1.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Canned Potatoes Solids with Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.