Comparing Nutrients in 14 ounces Frozen French Fried Potatoes VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes	6%	28%	66%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Frozen French Fried Potatoes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	20% 583kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.5g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.73g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	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	75.7% 98g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	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	% 0.4g	% 4.92g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0g	g per day for Men 19-50 years
Fiber	20% 7.54g	20% 7.54g	38g per day for Men 19-50 years
Protein	16% 8.9g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.88mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.3% 0.71mg	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	34.7% 139μg	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	76.3% 68.7mg	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	2.65% 0.4mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	30.8% 2.46mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	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	47% 329mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	47.6% 1619mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	6.1% 91mg	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	7.15% 264g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen French Fried Potatoes vs Tomatoes in Juice with Salt:

• Unprepared Frozen French Fried Potatoes have 2.9 times more Vitamin B3, 4 times more Vitamin B5, 1.6 times more Vitamin B6, 4.4 times more Vitamin B9 and 1.4 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 5.9 times more Vitamin B1 and 5.9 times more Vitamin E than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B2 and Vitamin K per 14 oz.
• Both Unprepared Frozen French Fried Potatoes 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 Frozen French Fried Potatoes vs Tomatoes in Juice with Salt:

• Unprepared Frozen French Fried Potatoes have 1.8 times more Copper, 2.1 times more Magnesium, 2.3 times more Manganese, 4.9 times more Phosphorus, 2.1 times more Potassium 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 3.7 times more Calcium, 5 times more Sodium and 1.4 times more Water than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Unprepared Frozen French Fried Potatoes have 9.2 times more Energy, 18.6 times more Fat, 27.6 times more Saturated Fat, 4.5 times more Omega 3, 2.5 times more Omega 6, 7.1 times more Carbohydrate and 2.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 12.8 times more Sugars and more Fructose than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Fiber per 14 oz.
• Both Unprepared Frozen French Fried Potatoes as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.