Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Tomatoes in Juice with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	24.4% 23.7g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	14.6% 4.67g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	7.44% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	100% 130g	130g per day for Men 19-50 years
Sugars	16% 11.6g	1.75% 1.27g	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	8.2% 5.94g	0% 0g	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	% 5.62g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.82g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	10% 91μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	64.2% 0.83mg	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	9.07% 36.3μg	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	67% 60.3mg	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	18% 2.68mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	15% 150mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	68% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	32.3% 2.6mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	41.4% 0.95mg	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	11% 77mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	60% 2046mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	9.68% 145mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	11.6% 430g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Oven-heated Frozen French Fries per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes in Juice with Salt versus 1 lb of Oven-heated Frozen French Fries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomatoes in Juice with Salt vs Oven-heated Frozen French Fries:

• 1 pound of Tomatoes in Juice with Salt has 4.5 times more Vitamin B1, 1.8 times more Vitamin B2 and 5.4 times more Vitamin E than Oven-heated Frozen French Fries.
• While 1 lb of Oven-heated Frozen French Fried Potatoes contains 3.1 times more Vitamin B3, 4.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.5 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Oven-heated Frozen French Fries provide similar amounts of Vitamin C and Vitamin K per one pound.
• 1 pound of Oven-heated Frozen French Fries have insufficient amounts of Vitamin E
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes in Juice with Salt vs Oven-heated Frozen French Fries:

• 1 pound of Tomatoes in Juice with Salt has 2.8 times more Calcium, 3.6 times more Sodium and 1.5 times more Water than Oven-heated Frozen French Fries.
• While 1 lb of Oven-heated Frozen French Fried Potatoes contains 2.6 times more Copper, 1.3 times more Iron, 2.6 times more Magnesium, 3.1 times more Manganese, 5.7 times more Phosphorus, 2.4 times more Potassium and 3.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• 1 pound of Oven-heated Frozen French Fries lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Oven-heated Frozen French Fried Potatoes lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomatoes in Juice with Salt has 9.1 times more Sugars than Oven-heated Frozen French Fries.
• While 1 lb of Oven-heated Frozen French Fried Potatoes contains 10.5 times more Energy, 20.9 times more Fat, 30.3 times more Saturated Fat, 8.3 times more Carbohydrate, 1.4 times more Fiber and 3.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one pound.