Comparing Nutrients in 7 ounces Tomatoes VS Potatoes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Potatoes	10%	1%	89%

Macro Nutrients

	Tomatoes	Potatoes	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	5.27% 153kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.93% 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	5.94% 7.7g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	2.24% 1.63g	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	3.75% 2.7g	0.71% 0.52g	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	% 2.5g	% 0.62g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.34g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	11% 4.17g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	7.26% 4.07g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Potatoes	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	7.44% 29.8μg	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	30.2% 27mg	43.4% 39mg	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	7.14% 1.07mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Potatoes	Recommended Dietary Allowance
Calcium	2% 20mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	24.3% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	13.2% 0.3mg	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	6.8% 47.6mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	25% 843mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.25% 157g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Potatoes:

• Raw Ripe Red Tomatoes have more Vitamin A, 54 times more Vitamin E and 4 times more Vitamin K than Raw Whole Potatoes.
• While Raw Whole Potatoes contain 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 3.3 times more Vitamin B5, 3.7 times more Vitamin B6 and 1.4 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Whole Potatoes have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Whole Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Potatoes:

• Raw Whole Potatoes contain 1.9 times more Copper, 3 times more Iron, 2.1 times more Magnesium, 1.3 times more Manganese, 2.4 times more Phosphorus, 1.8 times more Potassium and 1.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Whole Potatoes have similar amounts of Calcium and Water per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Whole Potatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 3.2 times more Sugars and 5.3 times more Fructose than Raw Whole Potatoes.
• While Raw Whole Potatoes contain 4.3 times more Energy, 4.5 times more Carbohydrate, 1.8 times more Fiber and 2.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Whole Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.