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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Tomato Paste	Recommended Dietary Allowance
Energy	30% 865kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	33.6% 32.5g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	48.3% 15.5g	1.24% 0.4g	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	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	104% 135g	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 23g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	43% 16.3g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Cottage-cut French Fried Potatoes	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	39.4% 0.47mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.58mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.8% 2.74mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	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	17% 67.5μg	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	42% 37.7mg	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	NA	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Tomato Paste	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	161% 1.45mg	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	148% 12mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	52.5% 1.2mg	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	37% 258mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	56% 1905mg	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	12% 179mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	5.67% 210g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Cottage-cut French Fried Potatoes VS Tomato Paste 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 Paste 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 Paste:

• 14 ounces of Oven-heated Frozen Cottage-cut French Fried Potatoes have 2 times more Vitamin B1, 4.9 times more Vitamin B5 and 1.4 times more Vitamin B9 than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain more Vitamin A, 4.9 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.3 times more Vitamin C than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Tomato Paste provide similar amounts of Vitamin B6 per 14 ounces.
• 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 Canned Tomato Paste 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 Paste:

• 14 oz of Canned Tomato Paste contain 3.6 times more Calcium, 1.8 times more Copper, 2 times more Iron, 1.9 times more Magnesium, 1.3 times more Phosphorus, 2.1 times more Potassium, 13.3 times more Selenium, 1.3 times more Sodium and 1.5 times more Zinc than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Tomato Paste contain similar levels of Manganese per 14 ounces.
• 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 2.7 times more Energy, 17.4 times more Fat, 38.9 times more Saturated Fat, 4 times more Omega 6 and 1.8 times more Carbohydrate than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 1.3 times more Fiber and 1.3 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 6