Comparing Nutrients in 300 calories Boiled Potato Flesh, Cooked In SkinVS Cooked Ripe Red Tomatoes

Weight per 300 calories

Boiled Potato Flesh, Cooked In Skin

345g

Cooked Ripe Red Tomatoes

1667g

Boiled Potato Flesh, Cooked In Skin has 4.8 times more energy per 100g than Cooked Ripe Red Tomatoes. It has average energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Boiled Potato Flesh, Cooked In Skin or Cooked Ripe Red Tomatoes?

Macros Ratio

Protein Fat Carbs

Boiled Potato Flesh, Cooked In Skin

91%

Cooked Ripe Red Tomatoes

18%

77%

300 kcal ▼

Macro Nutrients

Boiled Potato Flesh, Cooked In Skinvs Cooked Ripe Red Tomatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.36%0.34g

Fat

1.9%1.83g

0.34 gvs1.83 g

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

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0.28%0.09g

Saturated Fat

0.78%0.25g

0.09 gvs0.25 g

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

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2.16%0.034g

Omega 3

2.1%0.033g

0.034 gvs0.033 g

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

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0.65%0.11g

Omega 6

4.1%0.7g

0.11 gvs0.7 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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53.4%69.4g

Carbohydrate

51.4%67g

69.4 gvs67 g

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

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4.33%3.14g

Sugars

57.2%41.5g

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

3.14 gvs41.5 g

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

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1.38%1g

Fructose

30%22g

≤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]

1 gvs22 g

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

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%1.17g

Glucose

%19.7g

1.17 gvs19.7 g

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

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%0.66g

Sucrose

%0g

0.66 gvs0 g

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

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16.3%6.2g

Fiber

30.7%11.7g

6.2 gvs11.7 g

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

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11.5%6.45g

Protein

28.3%16g

6.45 gvs16 g

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

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Vitamins

Boiled Potato Flesh, Cooked In Skinvs Cooked Ripe Red Tomatoes

0%0μg

Vitamin A

44.4%400μg

RAE, retinol activity equivalents

0 μgvs400 μg

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

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30.5%0.37mg

Vitamin B1

50%0.6mg

Thiamine

0.37 mgvs0.6 mg

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

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5.3%0.069mg

Vitamin B2

28.2%0.37mg

Riboflavin

0.069 mgvs0.37 mg

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

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31%4.96mg

Vitamin B3

55.4%8.87mg

Niacin, nicotinic acid, niacinamide

4.96 mgvs8.87 mg

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

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36%1.8mg

Vitamin B5

43%2.15mg

Pantothenic acid

1.8 mgvs2.15 mg

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

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79.3%1.03mg

Vitamin B6

101%1.3mg

Pyridoxine

1.03 mgvs1.3 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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8.62%34.5μg

Vitamin B9

54%217μg

Folates and Folic Acid

34.5 μgvs217 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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50%45mg

Vitamin C

422%380mg

Ascorbic acid

45 mgvs380 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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0.23%0.034mg

Vitamin E

62.2%9.33mg

Tocopherols and Tocotrienols

0.034 mgvs9.33 mg

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

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6.32%7.6μg

Vitamin K

39%46.7μg

Phytomenadione or phylloquinone

7.6 μgvs46.7 μg

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

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Minerals

Boiled Potato Flesh, Cooked In Skinvs Cooked Ripe Red Tomatoes

1.72%17.2mg

Calcium

18.3%183mg

17.2 mgvs183 mg

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

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72%0.65mg

Copper

139%1.25mg

0.65 mgvs1.25 mg

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

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4.26%170μg

Fluoride

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

170 μgvsNA μg

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

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13.4%1.07mg

Iron

142%11.3mg

1.07 mgvs11.3 mg

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

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18%76mg

Magnesium

35.7%150mg

76 mgvs150 mg

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

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20.7%0.48mg

Manganese

76%1.75mg

0.48 mgvs1.75 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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21.7%152mg

Phosphorus

66.7%467mg

152 mgvs467 mg

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

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38.4%1307mg

Potassium

107%3633mg

1307 mgvs3633 mg

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

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1.9%1.03μg

Selenium

15%8.33μg

1.03 μgvs8.33 μg

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

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0.92%13.8mg

Sodium

12.2%183mg

13.8 mgvs183 mg

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

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9.4%1.03mg

Zinc

21.2%2.33mg

1.03 mgvs2.33 mg

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

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7.17%265g

Water

42.5%1572g

265 gvs1572 g

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

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Lets compare vitamin content per 300 calories of Boiled Potato Flesh, Cooked In Skin vs Cooked Ripe Red Tomatoes:

Cooked Ripe Red Tomatoes contain more Vitamin A, 1.6 times more Vitamin B1, 5.3 times more Vitamin B2, 1.8 times more Vitamin B3, 1.3 times more Vitamin B6, 6.3 times more Vitamin B9, 8.5 times more Vitamin C, 270.7 times more Vitamin E and 6.2 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
Both Boiled Potato Flesh, Cooked In Skin without Salt and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B5 per 300 kcal.
Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Potato Flesh, Cooked In Skin vs Cooked Ripe Red Tomatoes:

Cooked Ripe Red Tomatoes contain 10.6 times more Calcium, 1.9 times more Copper, 10.6 times more Iron, 2 times more Magnesium, 3.7 times more Manganese, 3.1 times more Phosphorus, 2.8 times more Potassium, 8.1 times more Selenium, 13.3 times more Sodium, 2.3 times more Zinc and 5.9 times more Water than Boiled Potato Flesh, Cooked In Skin without Salt.

Comparison of macro-nutrients per 300 calories:

Cooked Ripe Red Tomatoes contain 6.3 times more Omega 6, 13.2 times more Sugars, 21.8 times more Fructose, 1.9 times more Fiber and 2.5 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
Both Boiled Potato Flesh, Cooked In Skin without Salt and Cooked Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Potato Flesh, Cooked In SkinVS Boiled Potato SkinCooked Ripe Red TomatoesVS Boiled Potato SkinBoiled Potato Flesh, Cooked In SkinVS Tomatoes in Juice with SaltCooked Ripe Red TomatoesVS Tomatoes in Juice with Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled Potato Flesh, Cooked In SkinVS Cooked Ripe Red Tomatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Potato Flesh, Cooked In Skin or Cooked Ripe Red Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: