Comparing Nutrients in 1 pound Frozen Sweet Potato Puffs VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato Puffs	3%	20%	77%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Frozen Sweet Potato Puffs	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	25% 730kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16.2g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	NA	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	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	107% 139g	14% 18g	130g per day for Men 19-50 years
Sugars	48% 34.7g	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	NA	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	NA	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	11% 6.17g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato Puffs	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	NA	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	11% 9.98mg	115% 103mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato Puffs	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	26% 259mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	NA	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	22.7% 1.8mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	NA	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	18% 127mg	700mg per day for Men 19-50 years
Potassium	33% 1125mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	75.6% 1134mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	NA	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	7.73% 286g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Sweet Potato Puffs vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 10.4 times more Vitamin C than Frozen Sweet Potato Puffs, Unprepared.

Comparing minerals per 1 pound for Frozen Sweet Potato Puffs vs Cooked Ripe Red Tomatoes:

• Frozen Sweet Potato Puffs, Unprepared have 5.2 times more Calcium and 22.7 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.7 times more Iron and 1.5 times more Water than Frozen Sweet Potato Puffs, Unprepared.
• Both Frozen Sweet Potato Puffs, Unprepared and Cooked Ripe Red Tomatoes have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Sweet Potato Puffs, Unprepared have 8.9 times more Energy, 32.5 times more Fat, 7.7 times more Carbohydrate, 3.1 times more Sugars, 2.7 times more Fiber and 1.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Frozen Sweet Potato Puffs, Unprepared as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.