Comparing Nutrients in 7 ounces White Potatoes VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
White Potatoes	10%	1%	89%
Tomato Paste	18%	4%	78%

Macro Nutrients

	White Potatoes	Tomato Paste	Recommended Dietary Allowance
Energy	4.72% 137kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	29% 37.5g	130g per day for Men 19-50 years
Sugars	3.15% 2.3g	33.3% 24g	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	0.93% 0.67g	16% 11.6g	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	% 1.05g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 0.6g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.2% 2.1mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	33% 0.43mg	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	8.93% 35.7μg	5.95% 24μg	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	20% 18mg	48.3% 43.5mg	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	0.13% 0.02mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Tomato Paste	Recommended Dietary Allowance
Calcium	1.8% 18mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	80.5% 0.72mg	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	13% 1.03mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	26% 0.6mg	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	17.6% 123mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.38% 162g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: White Potatoes VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of White Potatoes versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of White Potatoes vs Tomato Paste:

• 7 ounces of White Potatoes have 2 times more Vitamin B5 and 1.5 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain more Vitamin A, 4.5 times more Vitamin B2, 2.9 times more Vitamin B3, 2.4 times more Vitamin C, 430 times more Vitamin E and 7.1 times more Vitamin K than Raw Whole White Potatoes.
• Both White Potatoes and Tomato Paste provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of White Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Whole White Potatoes as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for White Potatoes vs Tomato Paste:

• 7 oz of Canned Tomato Paste contain 4 times more Calcium, 3.1 times more Copper, 5.7 times more Iron, 2 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus, 2.5 times more Potassium, 17.7 times more Selenium, 3.7 times more Sodium and 2.2 times more Zinc than Raw Whole White Potatoes.
• 7 ounces of White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Tomato Paste contain 10.6 times more Sugars, 17.2 times more Fructose, 1.7 times more Fiber and 2.6 times more Protein than Raw Whole White Potatoes.
• Both White Potatoes and Tomato Paste offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Raw Whole White Potatoes as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.