Comparing Nutrients in 14 ounces Oven-heated Frozen Cottage-cut French Fried Potatoes VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Tomato Powder	Recommended Dietary Allowance
Energy	30% 865kcal	41.3% 1199kcal	2900kcal per day for Men 19-50 years
Fat	33.6% 32.5g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	48.3% 15.5g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.44g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	228% 296g	130g per day for Men 19-50 years
Sugars	NA	240% 174g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	172% 65.5g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	91% 51.2g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	380% 3421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.4% 0.47mg	302% 3.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	232% 3.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.58mg	227% 36.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.8% 2.74mg	298% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	140% 1.8mg	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	17% 67.5μg	119% 476μg	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	42% 37.7mg	515% 463mg	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	NA	324% 48.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	161% 194μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Tomato Powder	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	66% 659mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	547% 4.93mg	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	74% 5.9mg	226% 18mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	52.5% 1.2mg	337% 7.74mg	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	37% 258mg	167% 1171mg	700mg per day for Men 19-50 years
Potassium	56% 1905mg	225% 7648mg	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	12% 179mg	35.5% 532mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	5.67% 210g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Cottage-cut French Fried Potatoes VS Tomato Powder per 14 oz

Compare the macro and micronutrient content in 14 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes versus 14 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oven-heated Frozen Cottage-cut French Fried Potatoes vs Tomato Powder:

• 14 oz of Tomato Powder contain more Vitamin A, 7.7 times more Vitamin B1, 24.5 times more Vitamin B2, 3.8 times more Vitamin B3, 5.4 times more Vitamin B5, 1.9 times more Vitamin B6, 7.1 times more Vitamin B9 and 12.3 times more Vitamin C than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• 14 ounces of Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oven-heated Frozen Cottage-cut French Fried Potatoes vs Tomato Powder:

• 14 oz of Tomato Powder contain 16.6 times more Calcium, 6.2 times more Copper, 3.1 times more Iron, 8.1 times more Magnesium, 6.4 times more Manganese, 4.5 times more Phosphorus, 4 times more Potassium, 13.3 times more Selenium, 3 times more Sodium and 4.2 times more Zinc than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• 14 ounces of Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oven-heated Frozen Cottage-cut French Fried Potatoes have 18.6 times more Fat, 62.8 times more Saturated Fat and 3.6 times more Omega 6 than Tomato Powder.
• While 14 oz of Tomato Powder contain 1.4 times more Energy, 2.2 times more Carbohydrate, 5.2 times more Fiber and 3.8 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• 14 ounces of Tomato Powder provide inadequate amounts of Omega 6