Comparing Nutrients in 14 ounces Frozen Nance VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Nance	3%	13%	84%
Tomatoes	17%	9%	74%

Macro Nutrients

	Frozen Nance	Tomatoes	Recommended Dietary Allowance
Energy	10% 290kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	4.75% 4.6g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	NA	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.4g	12% 15.4g	130g per day for Men 19-50 years
Sugars	45.5% 33g	14.4% 10.4g	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	26% 18.8g	7.5% 5.44g	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	% 14.2g	% 4.96g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	78.3% 29.8g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	4.68% 2.6g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Nance	Tomatoes	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	408% 367mg	60.4% 54.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33% 4.96mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.4% 47.2μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Nance	Tomatoes	Recommended Dietary Allowance
Calcium	18.3% 183mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	19% 1.5mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	42.8% 0.98mg	19.7% 0.45mg	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	5.67% 39.7mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	8.65% 320g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Nance vs Tomatoes:

• Frozen Nance has 2 times more Vitamin B5, 6.8 times more Vitamin C, 2.3 times more Vitamin E and 1.5 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 10.5 times more Vitamin A, 2.5 times more Vitamin B1, 2 times more Vitamin B3, 3.8 times more Vitamin B6 and 1.9 times more Vitamin B9 than Frozen Nance.
• Both Frozen Nance and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2 per 14 oz.

Comparing minerals per 14 ounces for Frozen Nance vs Tomatoes:

• Frozen Nance has 4.6 times more Calcium, 1.4 times more Iron, 1.8 times more Magnesium and 2.2 times more Manganese than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Copper, 2.4 times more Phosphorus and 1.9 times more Zinc than Frozen Nance.
• Both Frozen Nance and Raw Ripe Red Tomatoes have similar amounts of Potassium and Water per 14 oz.
• Both Frozen Nance as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Nance has 4.1 times more Energy, 5.8 times more Fat, 4.4 times more Carbohydrate, 3.2 times more Sugars, 3.5 times more Fructose and 6.3 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Protein than Frozen Nance.
• Both Frozen Nance as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 14 oz.