Comparing Nutrients in 1 pound Frozen Sweet Potato Puffs VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato Puffs	3%	20%	77%
Tomatoes	17%	9%	74%

Macro Nutrients

	Frozen Sweet Potato Puffs	Tomatoes	Recommended Dietary Allowance
Energy	25% 730kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16.2g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.4% 0.13g	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	NA	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	48% 34.7g	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	11% 6.17g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato Puffs	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato Puffs	Tomatoes	Recommended Dietary Allowance
Calcium	26% 259mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	NA	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	NA	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	22.5% 0.52mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	33% 1125mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	75.6% 1134mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	NA	7% 0.77mg	11mg per day for Men 19-50 years
Water	7.73% 286g	11.6% 429g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes contain 6.2 times more Vitamin C than Frozen Sweet Potato Puffs, Unprepared.

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

• Frozen Sweet Potato Puffs, Unprepared have 5.7 times more Calcium, 1.5 times more Iron and 50 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Water than Frozen Sweet Potato Puffs, Unprepared.
• Both Frozen Sweet Potato Puffs, Unprepared and Raw 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, 17.9 times more Fat, 7.9 times more Carbohydrate, 2.9 times more Sugars, 1.6 times more Fiber and 1.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Frozen Sweet Potato Puffs, Unprepared as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.