Comparing Nutrients in 300 calories Oven-heated Frozen Cottage-cut French Fried Potatoes VS Stewed Canned Tomatoes

Weight per 300 calories

• Oven-heated Frozen Cottage-cut French Fried Potatoes: 138g
• Stewed Canned Tomatoes: 1154g

Oven-heated Frozen Cottage-cut French Fried Potatoes have 8.4 times more energy per 100g than Stewed Canned Tomatoes. It has above average energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Oven-heated Frozen Cottage-cut French Fried Potatoes or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.3g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.36g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	NA	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	4.98% 0.85g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	55% 71.4g	130g per day for Men 19-50 years
Sugars	NA	56% 40.6g	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	NA	30% 21.7g	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	NA	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	8.45% 4.73g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.8% 3.32mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.7% 0.33mg	15% 0.2mg	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	5.85% 23.4μg	14.4% 57.7μg	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	14.5% 13mg	101% 91mg	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	NA	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	1.38% 13.8mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	144% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.88% 35.2μg	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	25.6% 2.05mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30.3mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	29.6% 0.68mg	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	12.8% 89.4mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	19.4% 661mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	1% 0.55μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	4.13% 62mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	5.13% 0.56mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	1.97% 72.8g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes vs Stewed Canned Tomatoes:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 1.7 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 3.2 times more Vitamin B1, 9.5 times more Vitamin B2, 2.5 times more Vitamin B3, 1.4 times more Vitamin B5, 2.5 times more Vitamin B9 and 7 times more Vitamin C than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oven-heated Frozen Cottage-cut French Fried Potatoes vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain 28.5 times more Calcium, 4.7 times more Copper, 7.5 times more Iron, 4.6 times more Magnesium, 1.6 times more Manganese, 2.6 times more Phosphorus, 3.6 times more Potassium, 12.6 times more Selenium, 41.2 times more Sodium, 3.5 times more Zinc and 14.5 times more Water than Oven-heated Frozen Cottage-cut French Fried Potatoes.

Comparison of macro-nutrients per 300 calories:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 5.1 times more Fat and 17.9 times more Saturated Fat than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.5 times more Carbohydrate, 2.6 times more Fiber and 2.2 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy and Omega 6 per 300 kcal.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.