Comparing Nutrients in 1 pound Oven-heated Frozen French Fries VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Oven-heated Frozen French Fries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	26.3% 762kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.7g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.67g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	7.44% 1.27g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	14% 18g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	15.6% 11.3g	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	0% 0g	8.2% 5.94g	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	% 0.5g	% 5.35g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 0g	g per day for Men 19-50 years
Fiber	31% 11.8g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	21.5% 12g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	27.6% 0.36mg	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	31.8% 127μg	14.7% 59μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	67% 60.3mg	115% 103mg	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	3.33% 0.5mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	37.8% 0.34mg	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	42% 3.36mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	20.7% 0.48mg	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	63% 440mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	9.68% 145mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	7.54% 279g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oven-heated Frozen French Fries vs Cooked Ripe Red Tomatoes:

• Oven-heated Frozen French Fried Potatoes have 3.6 times more Vitamin B1, 1.4 times more Vitamin B2, 4.2 times more Vitamin B3, 4 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.7 times more Vitamin C and 5.1 times more Vitamin E than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Cooked Ripe Red Tomatoes have similar amounts of Vitamin K per 1 lb.
• Both Oven-heated Frozen French Fried Potatoes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oven-heated Frozen French Fries vs Cooked Ripe Red Tomatoes:

• Oven-heated Frozen French Fried Potatoes have 1.8 times more Copper, 2.9 times more Magnesium, 2 times more Manganese, 3.5 times more Phosphorus, 2.1 times more Potassium, 2.9 times more Sodium and 2.7 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Water than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Cooked Ripe Red Tomatoes have similar amounts of Calcium and Iron per 1 lb.
• Both Oven-heated Frozen French Fried Potatoes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oven-heated Frozen French Fried Potatoes have 9.3 times more Energy, 47.5 times more Fat, 68.6 times more Saturated Fat, 10.5 times more Omega 3, 6.6 times more Omega 6, 7.2 times more Carbohydrate, 3.7 times more Fiber and 2.8 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 8.9 times more Sugars and more Fructose than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.