Comparing Nutrients in 14 ounces Tomatoes VS Frozen O'brien Potatoes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Frozen O'brien Potatoes	9%	2%	89%

Macro Nutrients

	Tomatoes	Frozen O'brien Potatoes	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	20% 7.54g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	13% 7.26g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Frozen O'brien Potatoes	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	64% 0.83mg	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	7.94% 31.8μg	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	50% 45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Frozen O'brien Potatoes	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	56% 0.5mg	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	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	20.5% 0.47mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	29% 988mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	10% 375g	8.58% 317g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Frozen O'brien Potatoes:

• Raw Ripe Red Tomatoes have 6 times more Vitamin A, 1.9 times more Vitamin B9 and 1.2 times more Vitamin C than Unprepared Frozen O'brien Potatoes.
• While Unprepared Frozen O'brien Potatoes contain 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 1.9 times more Vitamin B3, 4.8 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Unprepared Frozen O'brien Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Frozen O'brien Potatoes:

• Unprepared Frozen O'brien Potatoes contain 1.3 times more Calcium, 2.2 times more Copper, 3.8 times more Iron, 1.6 times more Magnesium, 2 times more Phosphorus, more Selenium, 6.6 times more Sodium and 1.7 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Unprepared Frozen O'brien Potatoes have similar amounts of Manganese, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Unprepared Frozen O'brien Potatoes contain 4.2 times more Energy, 4.5 times more Carbohydrate, 1.6 times more Fiber and 2.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Unprepared Frozen O'brien Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Glucose and Sucrose in 14 oz.