Comparing Nutrients in 1 kilogram Frozen Potato Puffs VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Puffs	4%	42%	54%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Frozen Potato Puffs	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	61.4% 1780kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	89.8% 87g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	44.3% 14g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	145% 2.32g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	191% 248g	31% 40g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	34.3% 25g	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	0% 0g	18% 13g	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	% 1.6g	% 12g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0g	g per day for Men 19-50 years
Fiber	60.5% 23g	18.4% 7g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Puffs	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	153% 1.84mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.83mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	60.8% 0.79mg	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	42.5% 170μg	32.5% 130μg	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	76.7% 69mg	253% 228mg	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	7.33% 1.1mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Puffs	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	13% 130mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	83.3% 0.75mg	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	58.8% 4.7mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	45.7% 1.05mg	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	91% 640mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	72.6% 2470mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	285% 4280mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	17% 628g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Potato Puffs vs Cooked Ripe Red Tomatoes:

• Frozen Potato Puffs, Unprepared have 5.1 times more Vitamin B1, 2.8 times more Vitamin B2, 3.4 times more Vitamin B3, 4.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 3.3 times more Vitamin C and 5.1 times more Vitamin E than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared and Cooked Ripe Red Tomatoes have similar amounts of Vitamin K per 1 kg.
• Both Frozen Potato Puffs, Unprepared as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Potato Puffs vs Cooked Ripe Red Tomatoes:

• Frozen Potato Puffs, Unprepared have 1.8 times more Magnesium, 2.3 times more Phosphorus, 38.9 times more Sodium and 1.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Iron and 1.5 times more Water than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared and Cooked Ripe Red Tomatoes have similar amounts of Calcium, Copper, Manganese and Potassium per 1 kg.
• Both Frozen Potato Puffs, Unprepared as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Potato Puffs, Unprepared have 9.9 times more Energy, 79.2 times more Fat, 94.5 times more Saturated Fat, 116 times more Omega 3, 69.1 times more Omega 6, 6.2 times more Carbohydrate, 3.3 times more Fiber and 2 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 8.9 times more Sugars and more Fructose than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.