Comparing Nutrients in 7 ounces Tomato Puree VS Boiled Peeled Potatoes

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Boiled Peeled Potatoes	8%	1%	91%

Macro Nutrients

	Tomato Puree	Boiled Peeled Potatoes	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	13.7% 18g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	2.44% 1.77g	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	6.5% 4.72g	0.77% 0.56g	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	% 4.86g	% 0.65g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.36g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Boiled Peeled Potatoes	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	41% 0.53mg	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	5.46% 22μg	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	23.4% 21mg	16.3% 14.7mg	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	26% 3.9mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Boiled Peeled Potatoes	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	37% 0.33mg	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	44% 3.53mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	12% 0.28mg	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	11.3% 79.4mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.15% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Boiled Peeled Potatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Puree vs Boiled Peeled Potatoes:

• 7 ounces of Tomato Puree have more Vitamin A, 4.2 times more Vitamin B2, 1.2 times more Vitamin B9, 1.4 times more Vitamin C, 197 times more Vitamin E and 1.5 times more Vitamin K than Boiled Peeled Potatoes.
• While 7 oz of Boiled Peeled Potatoes no Salt contain 3.9 times more Vitamin B1 and 2.1 times more Vitamin B6 than Canned Tomato Puree.
• Both Tomato Puree and Boiled Peeled Potatoes provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled Peeled Potatoes have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Canned Tomato Puree as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Puree vs Boiled Peeled Potatoes:

• 7 ounces of Tomato Puree have 1.7 times more Copper, 5.7 times more Iron, 1.2 times more Manganese, 1.3 times more Potassium and 1.3 times more Zinc than Boiled Peeled Potatoes.
• Both Tomato Puree and Boiled Peeled Potatoes contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• Both Canned Tomato Puree as well as Boiled Peeled Potatoes no Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Puree have 5.4 times more Sugars and 8.5 times more Fructose than Boiled Peeled Potatoes.
• While 7 oz of Boiled Peeled Potatoes no Salt contain 2.3 times more Energy and 2.2 times more Carbohydrate than Canned Tomato Puree.
• Both Tomato Puree and Boiled Peeled Potatoes offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy
• Both Canned Tomato Puree as well as Boiled Peeled Potatoes no Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.