Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Tomatoes in Juice with Salt	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	28.5% 826kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	41.7% 40.5g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	16.4% 5.25g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	67.4% 11.5g	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	124% 161g	130g per day for Men 19-50 years
Sugars	16% 11.6g	80.7% 58.5g	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	3.57% 2.6g	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	% 3.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 24.5g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	68% 26g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	10% 91μg	219% 1969μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	19.8% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	41.7% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	61.8% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.5% 6.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	36.3% 145μg	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	63.5% 57mg	37.8% 34mg	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	45% 6.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	89.2% 0.8mg	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	43.7% 3.5mg	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	95% 2.2mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	54.6% 1855mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	44% 662mg	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	6.37% 236g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Frozen French Fried Sweet Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes in Juice with Salt versus 1 lb of Frozen French Fried Sweet Potatoes with Salt 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 Frozen French Fried Sweet Potatoes with Salt:

• 1 pound of Tomatoes in Juice with Salt has 6.3 times more Vitamin B1 and 1.7 times more Vitamin C than Frozen French Fried Sweet Potatoes with Salt.
• While 1 lb of Frozen French Fried Sweet Potatoes with Salt contains 21.7 times more Vitamin A, 1.7 times more Vitamin B2, 3.9 times more Vitamin B5, 1.6 times more Vitamin B6, 4 times more Vitamin B9, 2.5 times more Vitamin E and 1.8 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Frozen French Fried Sweet Potatoes with Salt provide similar amounts of Vitamin B3 per one pound.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes in Juice with Salt vs Frozen French Fried Sweet Potatoes with Salt:

• 1 pound of Tomatoes in Juice with Salt has 1.8 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While 1 lb of Frozen French Fried Sweet Potatoes with Salt contains 1.6 times more Calcium, 3.4 times more Copper, 1.4 times more Iron, 2.6 times more Magnesium, 7.1 times more Manganese, 3.5 times more Phosphorus, 2.1 times more Potassium, 1.3 times more Sodium 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
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen French Fried Sweet Potatoes with Salt contains 11.4 times more Energy, 35.7 times more Fat, 34 times more Saturated Fat, 81.3 times more Omega 3, 26 times more Omega 6, 10.3 times more Carbohydrate, 5.1 times more Sugars, 3 times more Fiber and 2.7 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, Omega 3, Omega 6 and Protein