Comparing Nutrients in 1 kilogram Tomatoes VS Oven Heated Frozen French Fries with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Oven Heated Frozen French Fries with Salt	7%	30%	63%

Macro Nutrients

	Tomatoes	Oven Heated Frozen French Fries with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	54.5% 1580kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	56.5% 54.8g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	26.5% 8.5g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	147% 2.35g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	74.5% 12.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	197% 256g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	5.1% 3.7g	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	19% 13.7g	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	% 12.5g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.8g	g per day for Men 19-50 years
Fiber	31.6% 12g	52.6% 20g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Oven Heated Frozen French Fries with Salt	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	130% 20.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	93% 4.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	201% 2.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	57.5% 230μg	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	152% 137mg	96% 86mg	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	36% 5.4mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	61.7% 74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Oven Heated Frozen French Fries with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	6.4% 256μg	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	33.8% 2.7mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	67% 1.54mg	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	34.3% 240mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	141% 4780mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	216% 3240mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25.5% 945g	17.4% 644g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes vs Oven Heated Frozen French Fries with Salt:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.6 times more Vitamin C and 1.4 times more Vitamin E than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• While Oven Heated Home-prepared Frozen French Fried Potatoes with Salt contain 3.5 times more Vitamin B1, 1.7 times more Vitamin B2, 3.5 times more Vitamin B3, 5.2 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have similar amounts of Vitamin K per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes vs Oven Heated Frozen French Fries with Salt:

• Raw Ripe Red Tomatoes have 1.5 times more Water than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• While Oven Heated Home-prepared Frozen French Fried Potatoes with Salt contain 1.8 times more Copper, 2.1 times more Iron, 2.2 times more Magnesium, 1.4 times more Manganese, 3.6 times more Phosphorus, 2 times more Potassium, 64.8 times more Sodium and 2.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have similar amounts of Calcium per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have insufficient amounts of Fluoride and Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Ripe Red Tomatoes have 7.1 times more Sugars and more Fructose than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• While Oven Heated Home-prepared Frozen French Fried Potatoes with Salt contain 8.8 times more Energy, 27.4 times more Fat, 30.3 times more Saturated Fat, 78.3 times more Omega 3, 15.8 times more Omega 6, 6.6 times more Carbohydrate, 1.7 times more Fiber and 3.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.