Comparing Nutrients in 300 calories Frozen Crosscut French Fried Sweet Potatoes VS Stewed Canned Tomatoes

Weight per 300 calories

• Frozen Crosscut French Fried Sweet Potatoes: 144g
• Stewed Canned Tomatoes: 1154g

Frozen Crosscut French Fried Sweet Potatoes have 8 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 - Frozen Crosscut French Fried Sweet Potatoes or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crosscut French Fried Sweet Potatoes	3%	48%	49%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Frozen Crosscut French Fried Sweet Potatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	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	NA	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	28% 36.6g	55% 71.4g	130g per day for Men 19-50 years
Sugars	12.8% 9.27g	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	13% 4.9g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	4.36% 2.44g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Crosscut French Fried Sweet Potatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	14.4% 57.7μg	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	6.7% 6.03mg	101% 91mg	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	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 Crosscut French Fried Sweet Potatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	5.6% 56mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	NA	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	7.9% 0.63mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	NA	33% 138mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	33% 231mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	NA	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	20.5% 307mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	NA	18% 1.96mg	11mg per day for Men 19-50 years
Water	2.35% 87g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Crosscut French Fried Sweet Potatoes vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain 15.1 times more Vitamin C than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.

Comparing minerals per 300 calories for Frozen Crosscut French Fried Sweet Potatoes vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain 7 times more Calcium, 24.3 times more Iron, 6.8 times more Potassium, 8.3 times more Sodium and 12.1 times more Water than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.

Comparison of macro-nutrients per 300 calories:

• Frozen Crosscut French Fried Sweet Potatoes, Unprepared have 7.3 times more Fat and 4.4 times more Saturated Fat than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.9 times more Carbohydrate, 4.4 times more Sugars, 2.4 times more Fiber and 4.3 times more Protein than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• Both Frozen Crosscut French Fried Sweet Potatoes, Unprepared and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Frozen Crosscut French Fried Sweet Potatoes, Unprepared as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.