Comparing Nutrients in 500 calories Stewed Tomatoes VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Stewed Tomatoes: 633g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.8 times more energy per unit of mass than Stewed Ripe Red Tomatoes, which is average in comparison to other foods. Stewed Tomatoes having average energy density.

Which food has more nutrients per 500 calories - Stewed Tomatoes or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Stewed Tomatoes	9%	29%	62%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Stewed Tomatoes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	13.4% 4.28g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	3.42% 0.055g	1.6g per day for Men 19-50 years
Omega 6	31.2% 5.3g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.5% 82.6g	63% 82g	130g per day for Men 19-50 years
Sugars	NA	0.99% 0.72g	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	0% 0g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.48g	g per day for Men 19-50 years
Fiber	28.3% 10.8g	18% 6.85g	38g per day for Men 19-50 years
Protein	22% 12.4g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Stewed Tomatoes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	23.2% 209μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57% 0.68mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	51.6% 0.67mg	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	17.4% 69.6μg	26.5% 106μg	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	128% 115mg	29.3% 26.4mg	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	2.3% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Tomatoes	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	16.5% 165mg	4.45% 44.5mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	29.3% 0.26mg	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	84% 6.7mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	23.4% 0.54mg	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	34.4% 241mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	46% 1563mg	38.3% 1301mg	3400mg per day for Men 19-50 years
Selenium	14% 7.6μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	192% 2880mg	79.7% 1195mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	13.8% 510g	6.2% 230g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Stewed Tomatoes vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Stewed Ripe Red Tomatoes have more Vitamin A, 1.9 times more Vitamin B1, 4 times more Vitamin B2 and 4.4 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Vitamin B9 than Stewed Ripe Red Tomatoes.
• Both Stewed Ripe Red Tomatoes and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Stewed Ripe Red Tomatoes as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Stewed Tomatoes vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Stewed Ripe Red Tomatoes have 3.7 times more Calcium, 2.3 times more Copper, 3.2 times more Iron, 1.3 times more Magnesium, 2.3 times more Manganese, 1.2 times more Potassium, 4.4 times more Selenium, 2.4 times more Sodium and 2.2 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Stewed Ripe Red Tomatoes and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Stewed Ripe Red Tomatoes have 4.4 times more Omega 3, 6.1 times more Omega 6, 1.6 times more Fiber and 1.5 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Saturated Fat than Stewed Ripe Red Tomatoes.
• Both Stewed Ripe Red Tomatoes and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Stewed Ripe Red Tomatoes as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.