Comparing Nutrients in 1 kilogram Tomato Paste VS Frozen Extruded Par Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Tomato Paste	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	28.3% 820kcal	89.7% 2600kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	154% 150g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	142% 45.4g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	NA	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	63% 10.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	232% 302g	130g per day for Men 19-50 years
Sugars	168% 122g	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	80.7% 58.5g	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	76.3% 29g	38g per day for Men 19-50 years
Protein	77% 43.2g	50.5% 28.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Frozen Extruded Par 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	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	140% 22.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	138% 1.8mg	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	55% 220μg	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	70% 63mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	36% 360mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	35.6% 0.32mg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	99% 2.27mg	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	110% 770mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	126% 4300mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	327% 4900mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	20% 735g	13.5% 499g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Frozen Extruded Par 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 Extruded Par Fried Potatoes:

• 1 kilogram of Tomato Paste has 4.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.2 times more Vitamin B6 and 3.5 times more Vitamin C than Frozen Extruded Par Fried Potatoes.
• While 1 kg of Frozen Extruded Par Fried French Fried Potatoes contains 3.8 times more Vitamin B5 and 1.8 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Frozen Extruded Par Fried Potatoes provide similar amounts of Vitamin B1 per one kilogram.
• Both Canned Tomato Paste as well as Frozen Extruded Par Fried 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 Extruded Par Fried Potatoes:

• 1 kilogram of Tomato Paste has 4 times more Calcium, 11.4 times more Copper, 2.3 times more Iron, 2.3 times more Magnesium, 1.3 times more Manganese, 2.4 times more Potassium, 10.6 times more Selenium and 1.9 times more Zinc than Frozen Extruded Par Fried Potatoes.
• While 1 kg of Frozen Extruded Par Fried French Fried Potatoes contains 8.3 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Frozen Extruded Par Fried Potatoes contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Frozen Extruded Par Fried Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 1.4 times more Fiber and 1.5 times more Protein than Frozen Extruded Par Fried Potatoes.
• While 1 kg of Frozen Extruded Par Fried French Fried Potatoes contains 3.2 times more Energy, 31.8 times more Fat, 45.4 times more Saturated Fat, 7.1 times more Omega 6 and 1.6 times more Carbohydrate than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 6