Comparing Nutrients in 14 ounces Tomatoes VS Frozen Shoestring French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Frozen Shoestring French Fried Potatoes with Salt	5%	34%	61%

Macro Nutrients

	Tomatoes	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	25.5% 24.8g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	17% 5.44g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	6.68% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	78% 102g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	1.1% 0.79g	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	7.5% 5.44g	0% 0g	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	% 4.96g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.28g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	24% 9.13g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	49% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	39.5% 1.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	52% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	35.7% 143μg	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	60.4% 54.4mg	54.2% 49mg	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	14.3% 2.14mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	48.5% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	26.7% 0.62mg	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	13.6% 95mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	44.2% 1504mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	85.5% 1282mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	10% 375g	6.9% 256g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Frozen Shoestring French Fried Potatoes with Salt:

• Raw Ripe Red Tomatoes have more Vitamin A, 4.5 times more Vitamin E and 3 times more Vitamin K than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 2.4 times more Vitamin B1, 1.8 times more Vitamin B2, 3.3 times more Vitamin B3, 5.6 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Vitamin C per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Frozen Shoestring French Fried Potatoes with Salt:

• Raw Ripe Red Tomatoes have 1.5 times more Water than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 1.9 times more Copper, 2.7 times more Iron, 1.9 times more Magnesium, 1.4 times more Manganese, 3.8 times more Phosphorus, 1.6 times more Potassium, 64.6 times more Sodium and 2.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Calcium per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 13.2 times more Sugars and more Fructose than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 9.1 times more Energy, 31.2 times more Fat, 49 times more Saturated Fat, 6.7 times more Omega 3, 3.6 times more Omega 6, 6.6 times more Carbohydrate, 1.9 times more Fiber and 2.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.