Comparing Nutrients in 7 ounces Tomato Powder VS Microwaved Potatoes

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Microwaved Potatoes	9%	1%	90%

Macro Nutrients

	Tomato Powder	Microwaved Potatoes	Recommended Dietary Allowance
Energy	20.7% 599kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	37% 48g	130g per day for Men 19-50 years
Sugars	120% 87g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	86% 32.7g	12% 4.56g	38g per day for Men 19-50 years
Protein	45.7% 25.6g	8.65% 4.84g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Microwaved Potatoes	Recommended Dietary Allowance
Vitamin A	190% 1711μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.46mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	52.5% 0.68mg	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	59.5% 238μg	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	257% 232mg	33.3% 30mg	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	162% 24.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.7% 97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Microwaved Potatoes	Recommended Dietary Allowance
Calcium	33% 329mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	274% 2.46mg	73.6% 0.66mg	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	113% 9.05mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	25% 0.58mg	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	83.6% 585mg	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	112% 3824mg	26% 887mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	17.7% 266mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.16% 6.07g	3.86% 143g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Powder VS Microwaved Potatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Powder vs Microwaved Potatoes:

• 7 ounces of Tomato Powder have more Vitamin A, 7.6 times more Vitamin B1, 23.8 times more Vitamin B2, 5.3 times more Vitamin B3, 8.3 times more Vitamin B5, 1.3 times more Vitamin B6, 10 times more Vitamin B9 and 7.7 times more Vitamin C than Microwaved Potatoes.
• 7 ounces of Microwaved Potatoes have insufficient amounts of Vitamin A
• Both Tomato Powder as well as Whole Microwaved Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Powder vs Microwaved Potatoes:

• 7 ounces of Tomato Powder have 15.1 times more Calcium, 3.7 times more Copper, 3.7 times more Iron, 6.6 times more Magnesium, 6.7 times more Manganese, 2.8 times more Phosphorus, 4.3 times more Potassium, 13.3 times more Selenium, 16.8 times more Sodium and 4.8 times more Zinc than Microwaved Potatoes.
• 7 ounces of Microwaved Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Powder have 2.9 times more Energy, 3.1 times more Carbohydrate, 7.2 times more Fiber and 5.3 times more Protein than Microwaved Potatoes.
• Both Tomato Powder as well as Whole Microwaved Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.