Comparing Nutrients in 5 ounces Oven-heated Frozen French Fries VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Oven-heated Frozen French Fries	Tomato Powder	Recommended Dietary Allowance
Energy	8.2% 238kcal	14.8% 428kcal	2900kcal per day for Men 19-50 years
Fat	7.63% 7.4g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.7g	81.4% 106g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	86% 62.2g	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	NA	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 0.26g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	61.5% 23.4g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Tomato Powder	Recommended Dietary Allowance
Vitamin A	NA	136% 1222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	107% 5.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	50% 0.65mg	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	9.92% 39.7μg	42.5% 170μg	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	21% 19mg	184% 165mg	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	1.04% 0.16mg	116% 17.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	57.6% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Tomato Powder	Recommended Dietary Allowance
Calcium	1.7% 17mg	23.5% 235mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	195% 1.76mg	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	13% 1.05mg	80.8% 6.46mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	120% 2.77mg	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	19.6% 137mg	59.7% 418mg	700mg per day for Men 19-50 years
Potassium	19% 639mg	80.3% 2731mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	2.36% 87g	0.12% 4.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen French Fries VS Tomato Powder per 5 oz

Compare the macro and micronutrient content in 5 oz of Oven-heated Frozen French Fries versus 5 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oven-heated Frozen French Fries vs Tomato Powder:

• 5 oz of Tomato Powder contain 7.1 times more Vitamin B1, 24.5 times more Vitamin B2, 4.1 times more Vitamin B3, 7.2 times more Vitamin B5, 2.5 times more Vitamin B6, 4.3 times more Vitamin B9, 8.8 times more Vitamin C, 111.4 times more Vitamin E and 19.5 times more Vitamin K than Oven-heated Frozen French Fried Potatoes.
• 5 ounces of Oven-heated Frozen French Fries have insufficient amounts of Vitamin E
• Both Oven-heated Frozen French Fried Potatoes as well as Tomato Powder have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oven-heated Frozen French Fries vs Tomato Powder:

• 5 oz of Tomato Powder contain 13.8 times more Calcium, 9.2 times more Copper, 6.2 times more Iron, 6.8 times more Magnesium, 9.3 times more Manganese, 3 times more Phosphorus, 4.3 times more Potassium, 26.5 times more Selenium, 4.2 times more Sodium and 4.5 times more Zinc than Oven-heated Frozen French Fried Potatoes.
• 5 ounces of Oven-heated Frozen French Fries lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oven-heated Frozen French Fries have 11.9 times more Fat and 16.6 times more Saturated Fat than Tomato Powder.
• While 5 oz of Tomato Powder contain 1.8 times more Energy, 2.6 times more Carbohydrate, 156.8 times more Sugars, 6.3 times more Fiber and 4.9 times more Protein than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes as well as Tomato Powder provide inadequate amounts of Omega 3 and Omega 6 in five ounces.