Comparing Nutrients in 14 ounces Oven-heated Frozen Potato Puffs VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Potato Puffs	4%	41%	55%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Oven-heated Frozen Potato Puffs	Tomato Paste	Recommended Dietary Allowance
Energy	26.3% 762kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	20.6% 6.58g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.3% 108g	57.7% 75g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	66.7% 48.3g	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	0% 0g	32% 23.2g	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	% 0.75g	% 23g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 1.2g	g per day for Men 19-50 years
Fiber	21% 7.94g	43% 16.3g	38g per day for Men 19-50 years
Protein	15% 8.45g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Potato Puffs	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	66% 0.86mg	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	23% 91μg	12% 47.6μg	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	17.6% 16mg	97% 87mg	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	6.88% 1.03mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Potato Puffs	Tomato Paste	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	161% 1.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.63% 25μg	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	28.8% 2.3mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	52% 1.2mg	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	47.6% 333mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	123% 1838mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	6.4% 237g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Potato Puffs VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Oven-heated Frozen Potato Puffs versus 14 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oven-heated Frozen Potato Puffs vs Tomato Paste:

• 14 ounces of Oven-heated Frozen Potato Puffs have 2.3 times more Vitamin B5 and 1.9 times more Vitamin B9 than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain more Vitamin A, 4.1 times more Vitamin B2, 2.1 times more Vitamin B3, 1.8 times more Vitamin B6, 5.5 times more Vitamin C, 16.5 times more Vitamin E and 3.1 times more Vitamin K than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Tomato Paste provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A and Vitamin E
• Both Oven-heated Frozen Potato Puffs as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oven-heated Frozen Potato Puffs vs Tomato Paste:

• 14 ounces of Oven-heated Frozen Potato Puffs have 7.8 times more Sodium than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 2.6 times more Calcium, 4.6 times more Copper, 5.1 times more Iron, 2.5 times more Magnesium, 2.4 times more Manganese, 3.5 times more Potassium, 13.3 times more Selenium and 2.1 times more Zinc than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Tomato Paste contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Oven-heated Frozen Potato Puffs lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oven-heated Frozen Potato Puffs have 2.3 times more Energy, 19.3 times more Fat, 16.6 times more Saturated Fat, 29.4 times more Omega 3, 14.1 times more Omega 6 and 1.4 times more Carbohydrate than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 45.1 times more Sugars, more Fructose, 2.1 times more Fiber and 2 times more Protein than Oven-heated Frozen Potato Puffs.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6