Comparing Nutrients in 1 kilogram Tomato Puree VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Tomato Puree	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	13% 380kcal	62.8% 1820kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	92% 89.2g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	36% 11.6g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	203% 3.25g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	274% 356g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	178% 129g	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	33% 24g	7.86% 5.7g	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	% 24.5g	% 8.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 54g	g per day for Men 19-50 years
Fiber	50% 19g	150% 57g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	29% 260μg	482% 4340μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	70.8% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	43.6% 6.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49.7% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	80% 320μg	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	118% 106mg	83.3% 75mg	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	131% 19.7mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	38.3% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	18% 180mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	197% 1.77mg	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	223% 18mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	209% 4.8mg	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	57% 400mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	129% 4390mg	120% 4090mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	97% 1460mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	23.8% 879g	14% 520g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Frozen French Fried Sweet Potatoes with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tomato Puree vs Frozen French Fried Sweet Potatoes with Salt:

• 1 kilogram of Tomato Puree has 2.1 times more Vitamin B3, 1.4 times more Vitamin C and 1.3 times more Vitamin E than Frozen French Fried Sweet Potatoes with Salt.
• While 1 kg of Frozen French Fried Sweet Potatoes with Salt contains 16.7 times more Vitamin A, 3.7 times more Vitamin B1, 1.4 times more Vitamin B6, 2.9 times more Vitamin B9 and 1.4 times more Vitamin K than Canned Tomato Puree.
• Both Tomato Puree and Frozen French Fried Sweet Potatoes with Salt provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• Both Canned Tomato Puree as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Puree vs Frozen French Fried Sweet Potatoes with Salt:

• 1 kilogram of Tomato Puree has 1.6 times more Copper, 2.3 times more Iron and 1.7 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While 1 kg of Frozen French Fried Sweet Potatoes with Salt contains 2.9 times more Calcium, 2.8 times more Manganese, 1.5 times more Phosphorus and 5.2 times more Sodium than Canned Tomato Puree.
• Both Tomato Puree and Frozen French Fried Sweet Potatoes with Salt contain similar levels of Magnesium, Potassium and Zinc per one kilogram.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium
• Both Canned Tomato Puree as well as Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Puree has 4.2 times more Fructose than Frozen French Fried Sweet Potatoes with Salt.
• While 1 kg of Frozen French Fried Sweet Potatoes with Salt contains 4.8 times more Energy, 42.5 times more Fat, 39.9 times more Saturated Fat, 81.3 times more Omega 3, 30.8 times more Omega 6, 4 times more Carbohydrate, 2.7 times more Sugars, 3 times more Fiber and 1.3 times more Protein than Canned Tomato Puree.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6