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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Cooked Ripe Red Tomatoes have more Vitamin A, 3.3 times more Vitamin C and 5.1 times more Vitamin E than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 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.
• Both Cooked Ripe Red Tomatoes and Frozen Potato Puffs, Unprepared have similar amounts of Vitamin K per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

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

Comparison of macro-nutrients per 1 kilogram:

• Cooked Ripe Red Tomatoes have 8.9 times more Sugars and more Fructose than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 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.
• Both Cooked Ripe Red Tomatoes as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.