Comparing Nutrients in 7 ounces Microwaved Potatoes Skin with Salt VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes Skin with Salt	13%	1%	86%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Microwaved Potatoes Skin with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	9.03% 262kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	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	45.2% 58.8g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	NA	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	28.7% 11g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes Skin with Salt	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	11.7% 0.14mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	12% 0.16mg	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	8.43% 33.7μg	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	33.7% 30.4mg	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	NA	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes Skin with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	9.13% 91mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	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	147% 11.8mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	84.6% 1.94mg	9.06% 0.21mg	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	23.2% 163mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	3.4% 126g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potatoes Skin with Salt VS Cooked Ripe Red Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Microwaved Potatoes Skin with Salt versus 7 oz of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Microwaved Potatoes Skin with Salt vs Cooked Ripe Red Tomatoes:

• 7 ounces of Microwaved Potatoes Skin with Salt have 2 times more Vitamin B1, 3.4 times more Vitamin B2, 4.2 times more Vitamin B3, 4.6 times more Vitamin B5, 6.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While 7 oz of Cooked Ripe Red Tomatoes contain more Vitamin A and 1.5 times more Vitamin C than Microwaved Potatoes Skin with Salt.
• 7 ounces of Microwaved Potatoes Skin with Salt have insufficient amounts of Vitamin A
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• Both Microwaved Potatoes Skin with Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Microwaved Potatoes Skin with Salt vs Cooked Ripe Red Tomatoes:

• 7 ounces of Microwaved Potatoes Skin with Salt have 4.2 times more Calcium, 11.8 times more Copper, 8.7 times more Iron, 4.1 times more Magnesium, 9.3 times more Manganese, 2.9 times more Phosphorus, 3 times more Potassium, 22.9 times more Sodium and 3.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While 7 oz of Cooked Ripe Red Tomatoes contain 1.5 times more Water than Microwaved Potatoes Skin with Salt.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc
• Both Microwaved Potatoes Skin with Salt as well as Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Microwaved Potatoes Skin with Salt have 7.3 times more Energy, 7.4 times more Carbohydrate, 7.9 times more Fiber and 4.6 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Fiber and Protein
• Both Microwaved Potatoes Skin with Salt as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.