Comparing Nutrients in 300 calories Frozen French Fried Sweet Potatoes with Salt VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Frozen French Fried Sweet Potatoes with Salt: 165g
• Cooked Ripe Red Tomatoes: 1667g

Frozen French Fried Sweet Potatoes with Salt have 10.1 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 Sweet Potatoes with Salt or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	5.96% 1.9g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	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	45% 58.6g	51.4% 67g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	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	1.3% 0.94g	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	% 1.34g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 8.9g	% 0g	g per day for Men 19-50 years
Fiber	24.7% 9.4g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	6.36% 3.56g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	79.5% 715μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.2% 2.46μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 52.7μg	54% 217μg	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	13.7% 12.4mg	422% 380mg	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	16.4% 2.46mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.6μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	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	16% 1.27mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	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	14% 97mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	20% 674mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.66μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	16% 241mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	5.7% 0.63mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	2.3% 85.7g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen French Fried Sweet Potatoes with Salt vs Cooked Ripe Red Tomatoes:

• Frozen French Fried Sweet Potatoes with Salt have 1.8 times more Vitamin A than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4 times more Vitamin B1, 2.4 times more Vitamin B2, 7.7 times more Vitamin B3, 2.8 times more Vitamin B5, 4.5 times more Vitamin B6, 4.1 times more Vitamin B9, 30.7 times more Vitamin C, 3.8 times more Vitamin E and 6.2 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen French Fried Sweet Potatoes with Salt vs Cooked Ripe Red Tomatoes:

• Frozen French Fried Sweet Potatoes with Salt have 1.3 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.1 times more Calcium, 4.3 times more Copper, 8.9 times more Iron, 3.5 times more Magnesium, 2.2 times more Manganese, 4.8 times more Phosphorus, 5.4 times more Potassium, 12.6 times more Selenium, 3.7 times more Zinc and 18.4 times more Water than Frozen French Fried Sweet Potatoes with Salt.

Comparison of macro-nutrients per 300 calories:

• Frozen French Fried Sweet Potatoes with Salt have 8 times more Fat, 7.6 times more Saturated Fat, 16.1 times more Omega 3 and 5.9 times more Omega 6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2 times more Sugars, 23.2 times more Fructose and 4.4 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.