Comparing Nutrients in 300 calories Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven VS Stewed Canned Tomatoes

Weight per 300 calories

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven: 90g
• Stewed Canned Tomatoes: 1154g

Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven have 12.8 times more energy per 100g than Stewed Canned Tomatoes. It has high 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 - Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	4%	49%	47%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	16.8% 5.37g	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	7.45% 1.27g	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	27.5% 35.7g	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	7.6% 2.9g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	5.7% 3.2g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	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	6% 0.072mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.56% 0.033mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.8% 0.19mg	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	4.95% 20μg	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	6.2% 5.6mg	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

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	1.1% 11mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	144% 1.3mg	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	18.7% 1.5mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	4.93% 20.7mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	12.4% 86.5mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	0.98% 0.54μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	37% 552mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	3.36% 0.37mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.86% 32g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 7.4 times more Vitamin B1, 12.1 times more Vitamin B2, 3.4 times more Vitamin B3, 2.4 times more Vitamin B5, 2.9 times more Vitamin B9 and 16.3 times more Vitamin C than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B6 per 300 kcal.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt 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 Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain 36.3 times more Calcium, 35.9 times more Copper, 10.3 times more Iron, 6.7 times more Magnesium, 2.7 times more Manganese, 2.7 times more Phosphorus, 4.9 times more Potassium, 12.8 times more Selenium, 4.6 times more Sodium, 5.3 times more Zinc and 33.1 times more Water than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.

Comparison of macro-nutrients per 300 calories:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 7.7 times more Fat, 17.9 times more Saturated Fat and 1.5 times more Omega 6 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2 times more Carbohydrate, 4 times more Fiber and 3.3 times more Protein than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.