Comparing Nutrients in 5 ounces Oven Heated Frozen French Fries with Salt VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Oven Heated Frozen French Fries with Salt	7%	30%	63%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Oven Heated Frozen French Fries with Salt	Tomato Paste	Recommended Dietary Allowance
Energy	7.72% 224kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.77g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	3.76% 1.2g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	20.6% 27g	130g per day for Men 19-50 years
Sugars	0.72% 0.52g	24% 17.3g	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	0% 0g	11.4% 8.3g	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	% 0.26g	% 8.15g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 0.43g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Oven Heated Frozen French Fries with Salt	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	23.6% 0.31mg	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	8.15% 32.6μg	4.25% 17μg	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	13.5% 12mg	34.5% 31mg	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	3.7% 0.55mg	40.6% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.74% 10.5μg	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven Heated Frozen French Fries with Salt	Tomato Paste	Recommended Dietary Allowance
Calcium	1.7% 17mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	57.5% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.91% 36.3μg	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	10% 0.81mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	18.6% 0.43mg	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	17.6% 123mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	20% 678mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	30.6% 459mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven Heated Frozen French Fries with Salt VS Tomato Paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Oven Heated Frozen French Fries with Salt versus 5 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oven Heated Frozen French Fries with Salt vs Tomato Paste:

• 5 ounces of Oven Heated Frozen French Fries with Salt have 2.2 times more Vitamin B1, 3.3 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain more Vitamin A, 4.8 times more Vitamin B2, 1.5 times more Vitamin B3, 2.5 times more Vitamin C, 11 times more Vitamin E and 1.5 times more Vitamin K than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• 5 ounces of Oven Heated Frozen French Fries with Salt have insufficient amounts of Vitamin A
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oven Heated Frozen French Fries with Salt vs Tomato Paste:

• 5 ounces of Oven Heated Frozen French Fries with Salt have 5.5 times more Sodium than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 3 times more Calcium, 3.5 times more Copper, 5.2 times more Iron, 1.8 times more Magnesium, 2 times more Manganese, 2.1 times more Potassium, 13.3 times more Selenium and 1.8 times more Zinc than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• Both Oven Heated Frozen French Fries with Salt and Tomato Paste contain similar levels of Phosphorus per five ounces.
• 5 ounces of Oven Heated Frozen French Fries with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oven Heated Frozen French Fries with Salt have 1.9 times more Energy, 11.7 times more Fat, 8.5 times more Saturated Fat, 33.6 times more Omega 3, 8.3 times more Omega 6 and 1.4 times more Carbohydrate than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 32.9 times more Sugars, more Fructose, 2.1 times more Fiber and 1.6 times more Protein than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6