Comparing Nutrients in 100 calories Potato SkinVS Tomatoes

Weight per 100 calories

Potato Skin

172g

Tomatoes

556g

Potato Skin has 3.2 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Potato Skin or Tomatoes?

Macros Ratio

Protein Fat Carbs

Potato Skin

17%

82%

Tomatoes

17%

74%

100 kcal ▼

Macro Nutrients

Potato Skinvs Tomatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.18%0.17g

Fat

1.15%1.1g

0.17 gvs1.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.14%0.045g

Saturated Fat

0.49%0.16g

0.045 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.08%0.017g

Omega 3

1.04%0.017g

0.017 gvs0.017 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.32%0.055g

Omega 6

2.6%0.44g

0.055 gvs0.44 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16.5%21.4g

Carbohydrate

16.6%21.6g

21.4 gvs21.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

20%14.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs14.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

10.5%7.6g

≤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]

NA gvs7.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%6.94g

NA gvs6.94 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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11.3%4.3g

Fiber

17.5%6.67g

4.3 gvs6.67 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.9%4.43g

Protein

8.73%4.9g

4.43 gvs4.9 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Potato Skinvs Tomatoes

0%0μg

Vitamin A

26%233μg

RAE, retinol activity equivalents

0 μgvs233 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3%0.036mg

Vitamin B1

17%0.21mg

Thiamine

0.036 mgvs0.21 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.04%0.066mg

Vitamin B2

8.1%0.11mg

Riboflavin

0.066 mgvs0.11 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11%1.8mg

Vitamin B3

20.6%3.3mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs3.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.4%0.52mg

Vitamin B5

9.9%0.49mg

Pantothenic acid

0.52 mgvs0.49 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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31.7%0.41mg

Vitamin B6

34%0.44mg

Pyridoxine

0.41 mgvs0.44 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

8.7%2.6μg

Biotin

NA μgvs2.6 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.33%29.3μg

Vitamin B9

21%83.3μg

Folates and Folic Acid

29.3 μgvs83.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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22%19.7mg

Vitamin C

84.6%76mg

Ascorbic acid

19.7 mgvs76 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

20%3mg

Tocopherols and Tocotrienols

NA mgvs3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

36.6%44μg

Phytomenadione or phylloquinone

NA μgvs44 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Potato Skinvs Tomatoes

5.17%51.7mg

Calcium

5.56%55.6mg

51.7 mgvs55.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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81%0.73mg

Copper

36.4%0.33mg

0.73 mgvs0.33 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.32%12.8μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs12.8 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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70%5.6mg

Iron

18.8%1.5mg

5.6 mgvs1.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.44%39.7mg

Magnesium

14.6%61mg

39.7 mgvs61 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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45%1.04mg

Manganese

27.5%0.63mg

1.04 mgvs0.63 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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9.36%65.5mg

Phosphorus

19%133mg

65.5 mgvs133 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21%712mg

Potassium

38.7%1317mg

712 mgvs1317 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.94%0.52μg

Selenium

0%0μg

0.52 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.15%17.2mg

Sodium

1.85%27.8mg

17.2 mgvs27.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.5%0.6mg

Zinc

8.6%0.94mg

0.6 mgvs0.94 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.9%144g

Water

14%525g

144 gvs525 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Potato Skin vs Tomatoes:

Raw Ripe Red Tomatoes contain more Vitamin A, 5.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 2.8 times more Vitamin B9 and 3.9 times more Vitamin C than Raw Potato Skin.
Both Raw Potato Skin and Raw Ripe Red Tomatoes have similar amounts of Vitamin B5 and Vitamin B6 per 100 kcal.
Both Raw Potato Skin as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Potato Skin vs Tomatoes:

Raw Potato Skin has 2.2 times more Copper, 3.7 times more Iron and 1.6 times more Manganese than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.5 times more Magnesium, 2 times more Phosphorus, 1.8 times more Potassium, 1.6 times more Sodium, 1.6 times more Zinc and 3.7 times more Water than Raw Potato Skin.
Both Raw Potato Skin and Raw Ripe Red Tomatoes have similar amounts of Calcium per 100 kcal.
Both Raw Potato Skin as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Ripe Red Tomatoes contain 6.4 times more Fat, 8.1 times more Omega 6 and 1.5 times more Fiber than Raw Potato Skin.
Both Raw Potato Skin and Raw Ripe Red Tomatoes have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 100 kcal.
Both Raw Potato Skin as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Potato SkinVS Baked Potato FleshTomatoesVS Baked Potato FleshPotato SkinVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 100 calories Potato SkinVS Tomatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Potato Skin or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: