Comparing Nutrients in 1 pound Tomatoes VS Oven Heated Frozen French Fries with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Oven Heated Frozen French Fries with Salt	7%	30%	63%

Macro Nutrients

	Tomatoes	Oven Heated Frozen French Fries with Salt	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	24.7% 717kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	12% 3.85g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	66.6% 1.07g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	33.8% 5.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	89% 116g	130g per day for Men 19-50 years
Sugars	16.5% 12g	2.3% 1.68g	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	8.57% 6.2g	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	% 5.67g	% 0.82g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.82g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	24% 9.07g	38g per day for Men 19-50 years
Protein	7.13% 4g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Oven Heated Frozen French Fries with Salt	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	59% 9.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	26% 104μg	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	69% 62mg	43.3% 39mg	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	16.3% 2.45mg	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	28% 33.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Oven Heated Frozen French Fries with Salt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	52.4% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	2.9% 116μg	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	15.3% 1.22mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	30.4% 0.7mg	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	15.6% 109mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	63.8% 2168mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	98% 1470mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.6% 429g	7.9% 292g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Oven Heated Frozen French Fries with Salt:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.6 times more Vitamin C and 1.4 times more Vitamin E than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• While Oven Heated Home-prepared Frozen French Fried Potatoes with Salt contain 3.5 times more Vitamin B1, 1.7 times more Vitamin B2, 3.5 times more Vitamin B3, 5.2 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have similar amounts of Vitamin K per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Oven Heated Frozen French Fries with Salt:

• Raw Ripe Red Tomatoes have 1.5 times more Water than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• While Oven Heated Home-prepared Frozen French Fried Potatoes with Salt contain 1.8 times more Copper, 2.1 times more Iron, 2.2 times more Magnesium, 1.4 times more Manganese, 3.6 times more Phosphorus, 2 times more Potassium, 64.8 times more Sodium and 2.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have similar amounts of Calcium per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have insufficient amounts of Fluoride and Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 7.1 times more Sugars and more Fructose than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• While Oven Heated Home-prepared Frozen French Fried Potatoes with Salt contain 8.8 times more Energy, 27.4 times more Fat, 30.3 times more Saturated Fat, 78.3 times more Omega 3, 15.8 times more Omega 6, 6.6 times more Carbohydrate, 1.7 times more Fiber and 3.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.