Comparing Nutrients in 7 ounces Baked Red Potatoes VS Tomato Sauce with Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Tomato Sauce with Mushrooms	14%	3%	83%

Macro Nutrients

	Baked Red Potatoes	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Energy	5.95% 173kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	13% 16.7g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	15.8% 11.5g	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	1.2% 0.87g	NA	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	20.3% 0.26mg	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	13.4% 53.6μg	4.47% 18μg	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	27.8% 25mg	27.3% 24.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	44% 0.39mg	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	17.4% 1.4mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	16.2% 0.37mg	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	20.4% 143mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	59.8% 897mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.7% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Tomato Sauce with Mushrooms per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Tomato Sauce with Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Tomato Sauce with Mushrooms:

• 7 ounces of Baked Red Potatoes have 1.3 times more Vitamin B3, 1.6 times more Vitamin B6 and 3 times more Vitamin B9 than Tomato Sauce with Mushrooms.
• While 7 oz of Canned Tomato Sauce with Mushrooms contain 48 times more Vitamin A, 2.2 times more Vitamin B2, 24 times more Vitamin E and 1.4 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Tomato Sauce with Mushrooms provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per seven ounces.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Baked Whole Red Potatoes as well as Canned Tomato Sauce with Mushrooms have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Tomato Sauce with Mushrooms:

• 7 ounces of Baked Red Potatoes have 1.5 times more Magnesium, 2.3 times more Phosphorus, 1.4 times more Potassium and 1.9 times more Zinc than Tomato Sauce with Mushrooms.
• While 7 oz of Canned Tomato Sauce with Mushrooms contain 1.3 times more Iron and 37.7 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Tomato Sauce with Mushrooms contain similar levels of Copper, Manganese and Water per seven ounces.
• 7 ounces of Tomato Sauce with Mushrooms lack sufficient amounts of Zinc
• Both Baked Whole Red Potatoes as well as Canned Tomato Sauce with Mushrooms lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 2.5 times more Energy, 2.3 times more Carbohydrate and 1.6 times more Protein than Tomato Sauce with Mushrooms.
• While 7 oz of Canned Tomato Sauce with Mushrooms contain 4 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Tomato Sauce with Mushrooms offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Tomato Sauce with Mushrooms provide inadequate amounts of Energy
• Both Baked Whole Red Potatoes as well as Canned Tomato Sauce with Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.