Comparing Nutrients in 100 grams Microwaved Potatoes VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes	9%	1%	90%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Microwaved Potatoes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	3.62% 105kcal	0.55% 16kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24.2g	2.67% 3.47g	130g per day for Men 19-50 years
Sugars	NA	3.5% 2.55g	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	1.8% 1.3g	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	% 1.24g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	5% 1.9g	38g per day for Men 19-50 years
Protein	4.36% 2.44g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.46% 0.032mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	4.45% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.08% 0.45mg	2.34% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	8.54% 0.11mg	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% 12μg	2% 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	16.8% 15mg	14% 12.6mg	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	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	1.1% 11mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	5.78% 0.052mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.13% 5.1μg	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	15.5% 1.24mg	7.13% 0.57mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	2.96% 0.068mg	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	15% 105mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	1.95% 72g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Microwaved Potatoes vs Tomatoes in Juice with Salt:

• Whole Microwaved Potatoes have 2.4 times more Vitamin B3, 3.9 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.5 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 4.8 times more Vitamin B1 and 1.7 times more Vitamin B2 than Whole Microwaved Potatoes.
• Both Whole Microwaved Potatoes and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin C per 100 g.
• Both Whole Microwaved Potatoes as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Microwaved Potatoes vs Tomatoes in Juice with Salt:

• Whole Microwaved Potatoes have 6.4 times more Copper, 2.2 times more Iron, 2.7 times more Magnesium, 4.3 times more Manganese, 6.2 times more Phosphorus, 2.3 times more Potassium and 3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3 times more Calcium, 1.8 times more Selenium, 14.4 times more Sodium and 1.3 times more Water than Whole Microwaved Potatoes.

Comparison of macro-nutrients per 100 grams:

• Whole Microwaved Potatoes have 6.6 times more Energy, 7 times more Carbohydrate, 1.2 times more Fiber and 3.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Whole Microwaved Potatoes as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.