Comparing Nutrients in 1 kilogram Frozen French Fried Yellow Fleshed Potatoes VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Yellow Fleshed Potatoes	6%	32%	62%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Frozen French Fried Yellow Fleshed Potatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	56% 1620kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	60.2% 58.4g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	44.6% 14.3g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	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	192% 250g	31% 40g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	NA	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	NA	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	18.4% 7g	38g per day for Men 19-50 years
Protein	44% 24.7g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Yellow Fleshed Potatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	121% 109mg	253% 228mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Yellow Fleshed Potatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	9% 90mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	NA	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	60% 4.8mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	NA	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	40% 280mg	700mg per day for Men 19-50 years
Potassium	131% 4470mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	200% 3000mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	NA	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	17.6% 650g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen French Fried Yellow Fleshed Potatoes vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 2.1 times more Vitamin C than Unprepared Frozen French Fried Yellow Fleshed Potatoes.

Comparing minerals per 1 kilogram for Frozen French Fried Yellow Fleshed Potatoes vs Cooked Ripe Red Tomatoes:

• Unprepared Frozen French Fried Yellow Fleshed Potatoes have 2.1 times more Potassium and 27.3 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Iron and 1.5 times more Water than Unprepared Frozen French Fried Yellow Fleshed Potatoes.
• Both Unprepared Frozen French Fried Yellow Fleshed Potatoes and Cooked Ripe Red Tomatoes have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unprepared Frozen French Fried Yellow Fleshed Potatoes have 9 times more Energy, 53.1 times more Fat, 95.1 times more Saturated Fat, 6.2 times more Carbohydrate, 3.1 times more Fiber and 2.6 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 6.7 times more Sugars than Unprepared Frozen French Fried Yellow Fleshed Potatoes.
• Both Unprepared Frozen French Fried Yellow Fleshed Potatoes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.