Comparing Nutrients in 14 ounces Oven Heated Frozen French Fries with Salt VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Oven Heated Frozen French Fries with Salt	7%	30%	63%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Oven Heated Frozen French Fries with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	21.6% 627kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.37g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	58.3% 0.93g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	29.6% 5.02g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	14% 10g	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	7.17% 5.2g	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	% 0.71g	% 4.92g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 0g	g per day for Men 19-50 years
Fiber	21% 7.94g	20% 7.54g	38g per day for Men 19-50 years
Protein	19.5% 11g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Oven Heated Frozen French Fries with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.7% 1.04mg	34% 0.44mg	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	7.94% 31.8μg	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	38% 34mg	55.6% 50mg	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	10.3% 1.55mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven Heated Frozen French Fries with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	2.54% 102μg	0.51% 20.2μg	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	28.3% 2.26mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	11.7% 0.27mg	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	49.3% 345mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	55.8% 1897mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	85.7% 1286mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	6.9% 256g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oven Heated Frozen French Fries with Salt vs Tomatoes in Juice with Salt:

• Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have 2.9 times more Vitamin B3, 4 times more Vitamin B5, 2.4 times more Vitamin B6, 2.9 times more Vitamin B9 and 2.8 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 4.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin C and 1.5 times more Vitamin E than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oven Heated Frozen French Fries with Salt vs Tomatoes in Juice with Salt:

• Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have 2 times more Copper, 2.4 times more Magnesium, 2.3 times more Manganese, 5.1 times more Phosphorus, 2.5 times more Potassium, 2.8 times more Sodium and 2.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.8 times more Calcium, 1.8 times more Selenium and 1.5 times more Water than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Iron per 14 oz.
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have 9.9 times more Energy, 21.9 times more Fat, 24.9 times more Saturated Fat, 58.8 times more Omega 3, 13.1 times more Omega 6, 7.4 times more Carbohydrate and 3.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6.9 times more Sugars and more Fructose than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Fiber per 14 oz.
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.