Comparing Nutrients in 1 kilogram Tomatoes VS Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	6%	33%	61%

Macro Nutrients

	Tomatoes	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	75% 2180kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	84.5% 82g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	122% 39g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	36% 6.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	262% 340g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	84.2% 32g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven 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	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	151% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	138% 6.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	187% 2.43mg	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	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	152% 137mg	106% 95mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	222% 2mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	132% 3.04mg	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	93% 650mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	141% 4800mg	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	187% 2810mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	25.5% 945g	14.3% 529g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomatoes versus 1 kg of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomatoes vs Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt:

• 1 kilogram of Tomatoes has more Vitamin A and 1.4 times more Vitamin C than Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt.
• While 1 kg of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt contains 3.2 times more Vitamin B1, 1.6 times more Vitamin B2, 4.1 times more Vitamin B3, 7.8 times more Vitamin B5 and 3 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• Both Tomatoes and Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 1 kilogram of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt have insufficient amounts of Vitamin A
• Both Raw Ripe Red Tomatoes as well as Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomatoes vs Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt:

• 1 kilogram of Tomatoes has 1.8 times more Water than Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt.
• While 1 kg of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt contains 3.4 times more Copper, 5.5 times more Iron, 2 times more Magnesium, 2.7 times more Manganese, 2.7 times more Phosphorus, 2 times more Potassium, 56.2 times more Sodium and 2.4 times more Zinc than Raw Ripe Red Tomatoes.
• 1 kilogram of Tomatoes lack sufficient amounts of Zinc
• Both Raw Ripe Red Tomatoes as well as Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt lack sufficient amounts of Calcium, Fluoride and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt contains 12.1 times more Energy, 41 times more Fat, 139.1 times more Saturated Fat, 7.7 times more Omega 6, 8.7 times more Carbohydrate, 2.7 times more Fiber and 3.9 times more Protein than Raw Ripe Red Tomatoes.
• 1 kilogram of Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein