Comparing Nutrients in 14 ounces Frozen French Fried Sweet Potatoes with Salt VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	25% 722kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	36.5% 35.4g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	80.6% 1.3g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	59% 10g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 141g	12.2% 16g	130g per day for Men 19-50 years
Sugars	70.6% 51g	13.6% 9.9g	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	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	% 3.2g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 0g	g per day for Men 19-50 years
Fiber	59.5% 22.6g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	191% 1723μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.5% 1.83mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	24% 0.31mg	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	13% 51.6μg	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	101% 90mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.2% 18.3μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	20.6% 206mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	33% 0.3mg	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	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	18% 0.42mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	47.7% 1623mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	38.6% 579mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	5.57% 206g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen French Fried Sweet Potatoes with Salt vs Cooked Ripe Red Tomatoes:

• Frozen French Fried Sweet Potatoes with Salt have 18.1 times more Vitamin A, 2.6 times more Vitamin B1, 4.2 times more Vitamin B2, 1.3 times more Vitamin B3, 3.6 times more Vitamin B5, 2.2 times more Vitamin B6, 2.5 times more Vitamin B9, 2.7 times more Vitamin E and 1.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3 times more Vitamin C than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen French Fried Sweet Potatoes with Salt vs Cooked Ripe Red Tomatoes:

• Frozen French Fried Sweet Potatoes with Salt have 4.7 times more Calcium, 2.4 times more Copper, 2.9 times more Magnesium, 4.6 times more Manganese, 2.1 times more Phosphorus, 1.9 times more Potassium, 13.3 times more Sodium and 2.7 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Cooked Ripe Red Tomatoes have similar amounts of Iron per 14 oz.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen French Fried Sweet Potatoes with Salt have 10.1 times more Energy, 81.1 times more Fat, 77.1 times more Saturated Fat, 162.5 times more Omega 3, 60.1 times more Omega 6, 8.9 times more Carbohydrate, 5.2 times more Sugars, 8.1 times more Fiber and 2.3 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.3 times more Fructose than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.