Comparing Nutrients in 100 calories Stewed Tomatoes VS Baked White Potatoes

Weight per 100 calories

• Stewed Tomatoes: 127g
• Baked White Potatoes: 109g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Stewed Tomatoes or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Stewed Tomatoes	9%	29%	62%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Stewed Tomatoes	Baked White Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	0.14% 0.043g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	6.25% 1.06g	0.31% 0.053g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	2.3% 1.66g	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	0.54% 0.39g	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	% 0.68g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	5.66% 2.15g	6% 2.3g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Tomatoes	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	4.64% 41.8μg	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	4.35% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.37% 0.11mg	17.6% 0.23mg	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	3.5% 14μg	10.3% 41.3μg	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	25.6% 23mg	15.2% 13.7mg	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	NA	0.29% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.45% 2.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Tomatoes	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3.3% 33mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	13.4% 0.12mg	15.3% 0.14mg	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	16.8% 1.34mg	8.7% 0.7mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	7% 29.3mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	8.93% 0.21mg	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	6.87% 48mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	9.2% 313mg	17.4% 591mg	3400mg per day for Men 19-50 years
Selenium	2.76% 1.5μg	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	38.4% 576mg	0.51% 7.6mg	1500mg per day for Men 19-50 years
Zinc	2.07% 0.23mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	2.76% 102g	2.2% 82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Stewed Tomatoes vs Baked White Potatoes:

• Stewed Ripe Red Tomatoes have 38.4 times more Vitamin A, 2.6 times more Vitamin B1, 2.2 times more Vitamin B2 and 1.7 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 3 times more Vitamin B9 than Stewed Ripe Red Tomatoes.
• Both Stewed Ripe Red Tomatoes and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 100 kcal.
• Both Stewed Ripe Red Tomatoes as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Stewed Tomatoes vs Baked White Potatoes:

• Stewed Ripe Red Tomatoes have 3 times more Calcium, 1.9 times more Iron, 2.8 times more Selenium, 75.7 times more Sodium and 1.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Magnesium, 1.7 times more Phosphorus, 1.9 times more Potassium and 1.7 times more Zinc than Stewed Ripe Red Tomatoes.
• Both Stewed Ripe Red Tomatoes and Baked Whole White Potatoes have similar amounts of Copper and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Stewed Ripe Red Tomatoes have 20.8 times more Fat, 15.2 times more Saturated Fat, 3 times more Omega 3 and 19.9 times more Omega 6 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Carbohydrate than Stewed Ripe Red Tomatoes.
• Both Stewed Ripe Red Tomatoes and Baked Whole White Potatoes have similar amounts of Energy, Fiber and Protein per 100 kcal.
• Both Stewed Ripe Red Tomatoes as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.