Comparing Nutrients in 14 ounces Canned Crushed Tomatoes VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Crushed Tomatoes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	4.38% 127kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.3% 29g	80% 104g	130g per day for Men 19-50 years
Sugars	24% 17.5g	3.78% 2.74g	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	13% 9.3g	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	% 8.06g	NA	g per day for Men 19-50 years
Sucrose	% 0.079g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	27% 10.3g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	NA	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	13% 51.6μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40.6% 36.5mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33% 4.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	13.5% 135mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	80.7% 0.73mg	NA	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	64.5% 5.16mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	NA	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	NA	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	18% 127mg	NA	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	49.2% 738mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	NA	11mg per day for Men 19-50 years
Water	9.6% 355g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Crushed Tomatoes VS Frozen Roasted Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Crushed Tomatoes versus 14 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Crushed Tomatoes vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Canned Crushed Tomatoes have 5.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Canned Crushed Tomatoes vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Canned Crushed Tomatoes have 2.3 times more Calcium, 2.6 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 1.5 times more Potassium and 1.6 times more Sodium than Canned Crushed Tomatoes.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Crushed Tomatoes have 6.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 4 times more Energy, 3.6 times more Carbohydrate, 1.4 times more Fiber and 1.4 times more Protein than Canned Crushed Tomatoes.
• 14 ounces of Canned Crushed Tomatoes provide inadequate amounts of Energy