Comparing Nutrients in 14 ounces Frozen Crosscut French Fried Sweet Potatoes VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Frozen Crosscut French Fried Sweet Potatoes	3%	48%	49%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Frozen Crosscut French Fried Sweet Potatoes	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	28.6% 830kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.7g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	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	35.4% 25.6g	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	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	35.5% 13.5g	NA	38g per day for Men 19-50 years
Protein	12% 6.75g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Frozen Crosscut French Fried Sweet Potatoes	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	NA	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18.5% 16.7mg	27.3% 24.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crosscut French Fried Sweet Potatoes	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	15.5% 155mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	NA	39.7% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	22% 1.75mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	NA	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	56.6% 849mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	NA	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	6.5% 240g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Crosscut French Fried Sweet Potatoes vs Canned Tomatoes with Green Chilies:

• Canned Red Ripe Tomatoes with Green Chilies contain 1.5 times more Vitamin C than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.

Comparing minerals per 14 ounces for Frozen Crosscut French Fried Sweet Potatoes vs Canned Tomatoes with Green Chilies:

• Frozen Crosscut French Fried Sweet Potatoes, Unprepared have 2 times more Calcium, 1.7 times more Iron and 2.3 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 1.9 times more Sodium and 1.6 times more Water than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.

Comparison of macro-nutrients per 14 ounces:

• Frozen Crosscut French Fried Sweet Potatoes, Unprepared have 13.9 times more Energy, 138.8 times more Fat, 84.5 times more Saturated Fat, 7 times more Carbohydrate and 2.5 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Frozen Crosscut French Fried Sweet Potatoes, Unprepared as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.