Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	28.5% 826kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	41.7% 40.5g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	16.4% 5.25g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	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	14% 18g	124% 161g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	% 5.35g	% 3.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 24.5g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	68% 26g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	12% 109μg	219% 1969μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	19.8% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	41.7% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	45% 6.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	89.2% 0.8mg	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	38.6% 3.1mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	18% 127mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	54.6% 1855mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	44% 662mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	11.6% 428g	6.37% 236g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Frozen French Fried Sweet Potatoes with Salt:

• Cooked Ripe Red Tomatoes have 3 times more Vitamin C than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 18.1 times more Vitamin A, 2.6 times more Vitamin B1, 4.2 times more Vitamin B2, 1.3 times more Vitamin B3, 3.6 times more Vitamin B5, 2.2 times more Vitamin B6, 2.5 times more Vitamin B9, 2.7 times more Vitamin E and 1.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Frozen French Fried Sweet Potatoes with Salt:

• Cooked Ripe Red Tomatoes have 1.8 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 4.7 times more Calcium, 2.4 times more Copper, 2.9 times more Magnesium, 4.6 times more Manganese, 2.1 times more Phosphorus, 1.9 times more Potassium, 13.3 times more Sodium and 2.7 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Iron per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 2.3 times more Fructose than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 10.1 times more Energy, 81.1 times more Fat, 77.1 times more Saturated Fat, 162.5 times more Omega 3, 60.1 times more Omega 6, 8.9 times more Carbohydrate, 5.2 times more Sugars, 8.1 times more Fiber and 2.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.