Comparing Nutrients in 1 pound Frozen Extruded Par Fried Potatoes VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Extruded Par Fried Potatoes	4%	50%	46%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Frozen Extruded Par Fried Potatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	40.7% 1179kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	70% 68g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	64.4% 20.6g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.86g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	21.6% 28g	130g per day for Men 19-50 years
Sugars	NA	22% 16g	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	NA	11.8% 8.53g	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	NA	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	34.6% 13g	12% 4.54g	38g per day for Men 19-50 years
Protein	23% 13g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Frozen Extruded Par Fried Potatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.5% 10mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	5.93% 0.077mg	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	25% 100μg	5.67% 22.7μg	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	31.8% 28.6mg	40% 36mg	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	NA	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Extruded Par Fried Potatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	4.1% 41mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	56.4% 0.51mg	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	75% 6mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	44.8% 1.03mg	11.6% 0.27mg	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	50% 349mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	148% 2223mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	6.12% 227g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Extruded Par Fried Potatoes vs Stewed Canned Tomatoes:

• Frozen Extruded Par Fried French Fried Potatoes have 1.6 times more Vitamin B1, 3.1 times more Vitamin B3, 4.7 times more Vitamin B5, 10.6 times more Vitamin B6 and 4.4 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.3 times more Vitamin C than Frozen Extruded Par Fried French Fried Potatoes.
• Both Frozen Extruded Par Fried French Fried Potatoes and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B2 per 1 lb.
• Both Frozen Extruded Par Fried French Fried Potatoes as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Extruded Par Fried Potatoes vs Stewed Canned Tomatoes:

• Frozen Extruded Par Fried French Fried Potatoes have 1.5 times more Magnesium, 3.8 times more Manganese, 3.9 times more Phosphorus, 2.1 times more Potassium, 2.2 times more Sodium and 1.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.8 times more Calcium, 3.5 times more Copper and 1.8 times more Water than Frozen Extruded Par Fried French Fried Potatoes.
• Both Frozen Extruded Par Fried French Fried Potatoes and Stewed Canned Ripe Red Tomatoes have similar amounts of Iron and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Extruded Par Fried French Fried Potatoes have 10 times more Energy, 78.7 times more Fat, 174.8 times more Saturated Fat, 14.5 times more Omega 6, 4.9 times more Carbohydrate, 2.9 times more Fiber and 3.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Frozen Extruded Par Fried French Fried Potatoes as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.