Comparing Nutrients in 7 ounces Baked Red Potatoes VS Tomato Sauce with Onions, Green Peppers and Celery

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Tomato Sauce with Onions, Green Peppers and Celery	8%	15%	77%

Macro Nutrients

	Baked Red Potatoes	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Energy	5.95% 173kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	20% 14.6g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	29.6% 0.38mg	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	6.95% 27.8μg	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	27.8% 25mg	29% 26mg	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	1.06% 0.16mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	6.1% 7.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	43.7% 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	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	21% 0.48mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	23.2% 790mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.73% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Tomato Sauce with Onions, Green Peppers and Celery:

• Baked Whole Red Potatoes have 1.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.9 times more Vitamin B9 than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• While Canned Tomato Sauce with Onions, Green Peppers and Celery contain 41 times more Vitamin A, 2.4 times more Vitamin B2, 14.8 times more Vitamin E and 1.3 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Tomato Sauce with Onions, Green Peppers and Celery have similar amounts of Vitamin B1, Vitamin B6 and Vitamin C per 7 oz.
• Both Baked Whole Red Potatoes as well as Canned Tomato Sauce with Onions, Green Peppers and Celery have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Tomato Sauce with Onions, Green Peppers and Celery:

• Baked Whole Red Potatoes have 1.3 times more Magnesium, 1.9 times more Phosphorus, 1.4 times more Potassium and 1.4 times more Zinc than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• While Canned Tomato Sauce with Onions, Green Peppers and Celery contain 1.4 times more Calcium, 1.4 times more Manganese and 30.7 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Tomato Sauce with Onions, Green Peppers and Celery have similar amounts of Copper, Iron and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole Red Potatoes have 2.1 times more Energy, 2.2 times more Carbohydrate, 1.3 times more Fiber and 2.4 times more Protein than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• While Canned Tomato Sauce with Onions, Green Peppers and Celery contain 6.6 times more Omega 6 and 5.1 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Tomato Sauce with Onions, Green Peppers and Celery have similar amounts of Omega 3 per 7 oz.
• Both Baked Whole Red Potatoes as well as Canned Tomato Sauce with Onions, Green Peppers and Celery have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.