Comparing Nutrients in 300 calories Frozen French Fried Yellow Fleshed Potatoes VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Frozen French Fried Yellow Fleshed Potatoes: 185g
• Cooked Ripe Red Tomatoes: 1667g

Frozen French Fried Yellow Fleshed Potatoes have 9 times more energy per 100g than Cooked Ripe Red Tomatoes. It has above average energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Frozen French Fried Yellow Fleshed Potatoes or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Yellow Fleshed Potatoes	6%	32%	62%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Frozen French Fried Yellow Fleshed Potatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	8.26% 2.64g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	NA	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.6% 46.3g	51.4% 67g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	57.2% 41.5g	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	NA	30% 22g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	10.7% 4.07g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	8.17% 4.57g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Yellow Fleshed Potatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	101% 1.3mg	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	NA	54% 217μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.4% 20mg	422% 380mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Yellow Fleshed Potatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	1.67% 16.7mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	NA	139% 1.25mg	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	11% 0.89mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	NA	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	NA	76% 1.75mg	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	NA	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	24.3% 828mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	37% 556mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	NA	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	3.26% 120g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen French Fried Yellow Fleshed Potatoes vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 18.8 times more Vitamin C than Unprepared Frozen French Fried Yellow Fleshed Potatoes.

Comparing minerals per 300 calories for Frozen French Fried Yellow Fleshed Potatoes vs Cooked Ripe Red Tomatoes:

• Unprepared Frozen French Fried Yellow Fleshed Potatoes have 3 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 11 times more Calcium, 12.8 times more Iron, 4.4 times more Potassium and 13.1 times more Water than Unprepared Frozen French Fried Yellow Fleshed Potatoes.

Comparison of macro-nutrients per 300 calories:

• Unprepared Frozen French Fried Yellow Fleshed Potatoes have 5.9 times more Fat and 10.6 times more Saturated Fat than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Carbohydrate, 60.6 times more Sugars, 2.9 times more Fiber and 3.5 times more Protein than Unprepared Frozen French Fried Yellow Fleshed Potatoes.
• Both Unprepared Frozen French Fried Yellow Fleshed Potatoes and Cooked Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Unprepared Frozen French Fried Yellow Fleshed Potatoes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.