Comparing Nutrients in 7 ounces Microwaved Potatoes VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes	9%	1%	90%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Microwaved Potatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	7.2% 208kcal	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	37% 48g	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	12% 4.56g	5.22% 2g	38g per day for Men 19-50 years
Protein	8.65% 4.84g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes	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	20% 0.24mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	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	5.95% 24μg	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	33.3% 30mg	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

	Microwaved Potatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	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	30.8% 2.46mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	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	29.8% 208mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	26% 887mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	3.86% 143g	4.9% 182g	3700g per day for Men 19-50 years

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

• Whole Microwaved Potatoes have 2.6 times more Vitamin B1, 2.4 times more Vitamin B3, 4 times more Vitamin B5, 20.2 times more Vitamin B6, 2.4 times more Vitamin B9 and 1.9 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A than Whole Microwaved Potatoes.
• Both Whole Microwaved Potatoes and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B2 per 7 oz.
• Both Whole Microwaved Potatoes 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 Microwaved Potatoes vs Stewed Canned Tomatoes:

• Whole Microwaved Potatoes have 3 times more Copper, 2.3 times more Magnesium, 4.9 times more Manganese, 5.3 times more Phosphorus, 2.2 times more Potassium and 2.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.1 times more Calcium, 1.5 times more Selenium, 27.6 times more Sodium and 1.3 times more Water than Whole Microwaved Potatoes.
• Both Whole Microwaved Potatoes and Stewed Canned Ripe Red Tomatoes have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Whole Microwaved Potatoes have 4 times more Energy, 3.9 times more Carbohydrate, 2.3 times more Fiber and 2.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Whole Microwaved Potatoes as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.