Comparing Nutrients in 7 ounces Baked White Potatoes VS Tomato Puree with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Tomato Puree with Salt	15%	4%	81%

Macro Nutrients

	Baked White Potatoes	Tomato Puree with Salt	Recommended Dietary Allowance
Energy	6.3% 183kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	13.7% 18g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	13.2% 9.6g	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	0.99% 0.71g	6.5% 4.72g	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	% 1.25g	% 4.86g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0g	g per day for Men 19-50 years
Fiber	11% 4.17g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Tomato Puree with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	19.2% 0.25mg	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	19% 75.4μg	5.46% 22μg	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	23.4% 21mg	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	0.53% 0.079mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Tomato Puree with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	63.3% 0.57mg	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	16% 1.27mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	14.6% 0.34mg	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	21.3% 149mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	26.7% 401mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Tomato Puree with Salt:

• Baked Whole White Potatoes have 1.9 times more Vitamin B1, 1.7 times more Vitamin B6 and 3.5 times more Vitamin B9 than Canned Tomato Puree with Salt.
• While Canned Tomato Puree with Salt contains 26 times more Vitamin A, 1.9 times more Vitamin B2, 49.3 times more Vitamin E and 1.3 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Tomato Puree with Salt have similar amounts of Vitamin B3, Vitamin B5 and Vitamin C per 7 oz.
• Both Baked Whole White Potatoes as well as Canned Tomato Puree with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Tomato Puree with Salt:

• Baked Whole White Potatoes have 1.9 times more Phosphorus and 1.2 times more Potassium than Canned Tomato Puree with Salt.
• While Canned Tomato Puree with Salt contains 1.8 times more Calcium, 2.3 times more Copper, 2.8 times more Iron, 1.4 times more Selenium and 28.9 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Tomato Puree with Salt have similar amounts of Magnesium, Manganese, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 2.4 times more Energy, 2.3 times more Carbohydrate and 1.3 times more Protein than Canned Tomato Puree with Salt.
• While Canned Tomato Puree with Salt contains 3.2 times more Sugars and 6.6 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Tomato Puree with Salt have similar amounts of Fiber per 7 oz.
• Both Baked Whole White Potatoes as well as Canned Tomato Puree with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.