Comparing Nutrients in 1 pound Frozen French Fried Sweet Potatoes with Salt VS Tomato Sauce with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Tomato Sauce with Salt	17%	9%	74%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	28.5% 826kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	41.7% 40.5g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.25g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	67.4% 11.5g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	18.5% 24g	130g per day for Men 19-50 years
Sugars	80.7% 58.5g	22.3% 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	3.57% 2.6g	10.4% 7.57g	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	% 3.67g	% 8.26g	g per day for Men 19-50 years
Sucrose	% 24.5g	% 0.32g	g per day for Men 19-50 years
Fiber	68% 26g	18% 6.8g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Tomato Sauce with Salt	Recommended Dietary Allowance
Vitamin A	219% 1969μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.16mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.7% 2.1mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.8% 0.8mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.5% 6.76μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.3% 145μg	10.2% 41μg	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	37.8% 34mg	35.3% 31.8mg	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	45% 6.76mg	43.5% 6.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.4% 21μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	23.6% 236mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	89.2% 0.8mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.96% 158μg	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	43.7% 3.5mg	54.4% 4.35mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	22.3% 0.51mg	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	38.2% 268mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	54.6% 1855mg	39.6% 1347mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	44% 662mg	143% 2150mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	6.37% 236g	11% 414g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Sweet Potatoes with Salt VS Tomato Sauce with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen French Fried Sweet Potatoes with Salt versus 1 lb of Tomato Sauce with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen French Fried Sweet Potatoes with Salt vs Tomato Sauce with Salt:

• 1 pound of Frozen French Fried Sweet Potatoes with Salt has 19.7 times more Vitamin A, 3.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B5, 1.8 times more Vitamin B6, 3.6 times more Vitamin B9 and 1.6 times more Vitamin K than Tomato Sauce with Salt.
• While 1 lb of Canned Tomato Sauce with Salt contains 1.4 times more Vitamin B3 than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Tomato Sauce with Salt provide similar amounts of Vitamin C and Vitamin E per one pound.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Canned Tomato Sauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen French Fried Sweet Potatoes with Salt vs Tomato Sauce with Salt:

• 1 pound of Frozen French Fried Sweet Potatoes with Salt has 3.7 times more Calcium, 1.5 times more Copper, 1.7 times more Magnesium, 4.3 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium and 1.7 times more Zinc than Tomato Sauce with Salt.
• While 1 lb of Canned Tomato Sauce with Salt contains 3.2 times more Sodium and 1.8 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Tomato Sauce with Salt contain similar levels of Iron per one pound.
• 1 pound of Tomato Sauce with Salt lack sufficient amounts of Calcium
• Both Frozen French Fried Sweet Potatoes with Salt as well as Canned Tomato Sauce with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen French Fried Sweet Potatoes with Salt has 7.6 times more Energy, 29.7 times more Fat, 28.2 times more Saturated Fat, 65 times more Omega 3, 22 times more Omega 6, 6.7 times more Carbohydrate, 3.6 times more Sugars, 3.8 times more Fiber and 1.8 times more Protein than Tomato Sauce with Salt.
• While 1 lb of Canned Tomato Sauce with Salt contains 2.9 times more Fructose than Frozen French Fried Sweet Potatoes with Salt.
• 1 pound of Tomato Sauce with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6