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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Frozen French Fried Potatoes	6%	28%	66%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Frozen French Fried Potatoes	Recommended Dietary Allowance
Energy	6.2% 180kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	48% 46.6g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	29.4% 9.4g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	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	31% 40g	191% 248g	130g per day for Men 19-50 years
Sugars	34.3% 25g	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	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	% 1g	g per day for Men 19-50 years
Sucrose	% 0g	% 1g	g per day for Men 19-50 years
Fiber	18.4% 7g	50% 19g	38g per day for Men 19-50 years
Protein	17% 9.5g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Frozen French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	127% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	95% 4.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Frozen French Fried Potatoes	Recommended Dietary Allowance
Calcium	11% 110mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	85% 6.8mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	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	40% 280mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	120% 4080mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25.5% 943g	18% 666g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 1.3 times more Vitamin C, 5.6 times more Vitamin E and 1.3 times more Vitamin K than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 2.7 times more Vitamin B1, 2.2 times more Vitamin B2, 3.8 times more Vitamin B3, 3.7 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.7 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Cooked Ripe Red Tomatoes have 1.2 times more Calcium and 1.4 times more Water than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 2.3 times more Magnesium, 1.5 times more Manganese, 3 times more Phosphorus, 1.9 times more Potassium, 2.1 times more Sodium and 2.5 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Unprepared Frozen French Fried Potatoes have similar amounts of Copper and Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Ripe Red Tomatoes have 12.5 times more Sugars and more Fructose than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 8.2 times more Energy, 42.4 times more Fat, 62.7 times more Saturated Fat, 9 times more Omega 3, 5.9 times more Omega 6, 6.2 times more Carbohydrate, 2.7 times more Fiber and 2.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.