Comparing Nutrients in 14 ounces Frozen French Fried Sweet Potatoes with Salt VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Tomato Paste	Recommended Dietary Allowance
Energy	25% 722kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	36.5% 35.4g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	80.6% 1.3g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	59% 10g	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	109% 141g	57.7% 75g	130g per day for Men 19-50 years
Sugars	70.6% 51g	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	3.12% 2.26g	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	% 3.2g	% 23g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 1.2g	g per day for Men 19-50 years
Fiber	59.5% 22.6g	43% 16.3g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Tomato Paste	Recommended Dietary Allowance
Vitamin A	191% 1723μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.5% 1.83mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	19.7% 5.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.8% 127μg	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	33% 29.8mg	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	39.4% 5.9mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.2% 18.3μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Tomato Paste	Recommended Dietary Allowance
Calcium	20.6% 206mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	161% 1.45mg	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	38.2% 3.06mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	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	33.5% 234mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	47.7% 1623mg	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	38.6% 579mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	5.57% 206g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Sweet Potatoes with Salt VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen French Fried Sweet Potatoes with Salt 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 Frozen French Fried Sweet Potatoes with Salt vs Tomato Paste:

• 14 ounces of Frozen French Fried Sweet Potatoes with Salt have 5.7 times more Vitamin A, 1.5 times more Vitamin B1, 3.2 times more Vitamin B5 and 2.7 times more Vitamin B9 than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 1.7 times more Vitamin B2, 4.4 times more Vitamin B3, 2.9 times more Vitamin C, 2.9 times more Vitamin E and 2.5 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Tomato Paste provide similar amounts of Vitamin B6 per 14 ounces.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen French Fried Sweet Potatoes with Salt vs Tomato Paste:

• 14 ounces of Frozen French Fried Sweet Potatoes with Salt have 1.4 times more Calcium, 1.6 times more Manganese and 2.5 times more Sodium than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 2.1 times more Copper, 3.9 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 2.5 times more Potassium, 13.3 times more Selenium and 1.7 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• 14 ounces of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen French Fried Sweet Potatoes with Salt have 2.2 times more Energy, 19 times more Fat, 11.6 times more Saturated Fat, 46.4 times more Omega 3, 16.6 times more Omega 6, 1.9 times more Carbohydrate and 1.4 times more Fiber than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 10.3 times more Fructose and 2 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Tomato Paste offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6