Comparing Nutrients in 1 kilogram Tomato Paste VS Frozen French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Frozen French Fried Potatoes	6%	28%	66%

Macro Nutrients

	Tomato Paste	Frozen French Fried Potatoes	Recommended Dietary Allowance
Energy	28.3% 820kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	48% 46.6g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	29.4% 9.4g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	191% 248g	130g per day for Men 19-50 years
Sugars	168% 122g	2.76% 2g	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	80.7% 58.5g	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	% 57.5g	% 1g	g per day for Men 19-50 years
Sucrose	% 3g	% 1g	g per day for Men 19-50 years
Fiber	108% 41g	50% 19g	38g per day for Men 19-50 years
Protein	77% 43.2g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Frozen French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	127% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	95% 4.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	137% 1.78mg	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	30% 120μg	87.5% 350μg	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	243% 219mg	192% 173mg	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	287% 43mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Frozen French Fried Potatoes	Recommended Dietary Allowance
Calcium	36% 360mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	103% 0.93mg	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	373% 30mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	68.7% 1.58mg	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	119% 830mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	120% 4080mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	NA	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	20% 735g	18% 666g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Frozen French Fried Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Frozen French Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Frozen French Fried Potatoes:

• 1 kilogram of Tomato Paste has 3.2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.2 times more Vitamin B6, 1.3 times more Vitamin C, 43 times more Vitamin E and 5.2 times more Vitamin K than Frozen French Fried Potatoes.
• While 1 kg of Unprepared Frozen French Fried Potatoes contains 1.6 times more Vitamin B1, 3.3 times more Vitamin B5 and 2.9 times more Vitamin B9 than Canned Tomato Paste.
• 1 kilogram of Frozen French Fried Potatoes have insufficient amounts of Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Frozen French Fried Potatoes:

• 1 kilogram of Tomato Paste has 4 times more Calcium, 3.9 times more Copper, 4.8 times more Iron, 2 times more Magnesium, 1.9 times more Manganese, 2.5 times more Potassium, 2.6 times more Sodium and 1.8 times more Zinc than Frozen French Fried Potatoes.
• Both Tomato Paste and Frozen French Fried Potatoes contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Frozen French Fried Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 60.9 times more Sugars, more Fructose, 2.2 times more Fiber and 1.9 times more Protein than Frozen French Fried Potatoes.
• While 1 kg of Unprepared Frozen French Fried Potatoes contains 1.8 times more Energy, 9.9 times more Fat, 9.4 times more Saturated Fat and 1.3 times more Carbohydrate than Canned Tomato Paste.
• Both Canned Tomato Paste as well as Unprepared Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.