Comparing Nutrients in 14 ounces Oven Heated Frozen French Fries with Salt VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Oven Heated Frozen French Fries with Salt	7%	30%	63%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Oven Heated Frozen French Fries with Salt	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	21.6% 627kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.37g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	58.3% 0.93g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	29.6% 5.02g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	11% 14.4g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	NA	38g per day for Men 19-50 years
Protein	19.5% 11g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Oven Heated Frozen French Fries with Salt	Canned Tomatoes with Green Chilies	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	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.7% 1.04mg	31.4% 0.41mg	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	8.93% 35.7μg	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	27.3% 24.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven Heated Frozen French Fries with Salt	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	39.7% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	2.54% 102μg	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	28.3% 2.26mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	22.8% 0.52mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	55.8% 1897mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	85.7% 1286mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	6.9% 256g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven Heated Frozen French Fries with Salt VS Canned Tomatoes with Green Chilies per 14 oz

Compare the macro and micronutrient content in 14 oz of Oven Heated Frozen French Fries with Salt versus 14 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oven Heated Frozen French Fries with Salt vs Canned Tomatoes with Green Chilies:

• 14 ounces of Oven Heated Frozen French Fries with Salt have 3.8 times more Vitamin B1, 1.7 times more Vitamin B2, 3.2 times more Vitamin B3, 3.1 times more Vitamin B5, 2.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 1.4 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• 14 ounces of Oven Heated Frozen French Fries with Salt have insufficient amounts of Vitamin A
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oven Heated Frozen French Fries with Salt vs Canned Tomatoes with Green Chilies:

• 14 ounces of Oven Heated Frozen French Fries with Salt have 2.2 times more Iron, 2.2 times more Magnesium, 6.2 times more Phosphorus, 4.5 times more Potassium and 2.7 times more Zinc than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 1.7 times more Calcium and 1.5 times more Water than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• Both Oven Heated Frozen French Fries with Salt and Canned Tomatoes with Green Chilies contain similar levels of Copper, Manganese and Sodium per 14 ounces.
• 14 ounces of Oven Heated Frozen French Fries with Salt lack sufficient amounts of Calcium
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oven Heated Frozen French Fries with Salt have 10.5 times more Energy, 68.5 times more Fat, 77.1 times more Saturated Fat, 235 times more Omega 3, 43.7 times more Omega 6, 7.1 times more Carbohydrate and 4 times more Protein than Canned Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein