Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Oven-heated Frozen Cottage-cut French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Stewed Canned Tomatoes	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	3.56% 103kcal	30% 865kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	33.6% 32.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	48.3% 15.5g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	14.4% 2.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	104% 135g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	NA	g per day for Men 19-50 years
Sucrose	% 0.079g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	60% 9.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	54.8% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	74% 0.96mg	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	4.96% 20μg	17% 67.5μg	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	35% 31.4mg	42% 37.7mg	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	22% 3.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	13.5% 135mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	88% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.54% 102μg	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	66% 5.28mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	52.5% 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	11.3% 79.4mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	56% 1905mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.8% 363g	5.67% 210g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Oven-heated Frozen Cottage-cut French Fried Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 14 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 2.6 times more Vitamin B1, 3.4 times more Vitamin B3, 6.1 times more Vitamin B5, 14.3 times more Vitamin B6 and 3.4 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Oven-heated Frozen Cottage-cut French Fried Potatoes provide similar amounts of Vitamin B2 and Vitamin C per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 14 ounces of Stewed Canned Tomatoes have 3.4 times more Calcium, 4.9 times more Sodium and 1.7 times more Water than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 14 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 1.8 times more Copper, 1.8 times more Magnesium, 5.2 times more Manganese, 3.3 times more Phosphorus, 2.3 times more Potassium and 2.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Oven-heated Frozen Cottage-cut French Fried Potatoes contain similar levels of Iron per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 14 ounces of Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 8.4 times more Energy, 43.2 times more Fat, 149.8 times more Saturated Fat, 8.3 times more Omega 6, 5.5 times more Carbohydrate, 3.2 times more Fiber and 3.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein