Comparing Nutrients in 7 ounces Tomatoes VS Dry Mashed Potatoes Flakes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Dry Mashed Potatoes Flakes	9%	1%	90%

Macro Nutrients

	Tomatoes	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.1% 0.18g	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	124% 161g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	9.2% 6.67g	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	2.7% 1.94g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.96g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	34.5% 13g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	77.7% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	82.6% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	114% 1.5mg	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	23% 91μg	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	179% 161mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	14.4% 17.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	2% 20mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	35.5% 0.32mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	14% 0.32mg	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	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	64% 2179mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	48.3% 26.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.35% 13g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 42 times more Vitamin A and 18 times more Vitamin E than Dehydrated Mashed Potatoes Flakes.
• While Dehydrated Mashed Potatoes Flakes contain 26.7 times more Vitamin B1, 5.8 times more Vitamin B2, 10.5 times more Vitamin B3, 23.4 times more Vitamin B5, 9.4 times more Vitamin B6, 3.1 times more Vitamin B9 and 5.9 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Dehydrated Mashed Potatoes Flakes have similar amounts of Vitamin K per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Dry Mashed Potatoes Flakes:

• Raw Ripe Red Tomatoes have 14.4 times more Water than Dehydrated Mashed Potatoes Flakes.
• While Dehydrated Mashed Potatoes Flakes contain 2.7 times more Calcium, 2.7 times more Copper, 4.5 times more Iron, 6 times more Magnesium, 1.4 times more Manganese, 6.5 times more Phosphorus, 4.6 times more Potassium, more Selenium, 15.4 times more Sodium and 4.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 1.4 times more Fructose than Dehydrated Mashed Potatoes Flakes.
• While Dehydrated Mashed Potatoes Flakes contain 19.7 times more Energy, 9 times more Omega 3, 20.9 times more Carbohydrate, 1.3 times more Sugars, 5.5 times more Fiber and 9.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.