Comparing Nutrients in 5 ounces Oven-heated Frozen Cottage-cut French Fried Potatoes VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Tomato Paste	Recommended Dietary Allowance
Energy	10.7% 309kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	17.2% 5.5g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	5.13% 0.87g	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	37% 48.2g	20.6% 27g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 8.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	12% 4.54g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	8.7% 4.88g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Cottage-cut French Fried Potatoes	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	14% 0.17mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.42mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	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	6.02% 24μg	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	15% 13.5mg	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	NA	40.6% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Tomato Paste	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	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	26.4% 2.1mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	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	13% 92mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	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	4.25% 63.8mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	2.03% 75g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Cottage-cut French Fried Potatoes VS Tomato Paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes 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 Cottage-cut French Fried Potatoes vs Tomato Paste:

• 5 ounces of Oven-heated Frozen Cottage-cut French Fried Potatoes have 2 times more Vitamin B1, 4.9 times more Vitamin B5 and 1.4 times more Vitamin B9 than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain more Vitamin A, 4.9 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.3 times more Vitamin C than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Tomato Paste provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes 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 Cottage-cut French Fried Potatoes vs Tomato Paste:

• 5 oz of Canned Tomato Paste contain 3.6 times more Calcium, 1.8 times more Copper, 2 times more Iron, 1.9 times more Magnesium, 1.3 times more Phosphorus, 2.1 times more Potassium, 13.3 times more Selenium, 1.3 times more Sodium and 1.5 times more Zinc than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Tomato Paste contain similar levels of Manganese per five ounces.
• 5 ounces of Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oven-heated Frozen Cottage-cut French Fried Potatoes have 2.7 times more Energy, 17.4 times more Fat, 38.9 times more Saturated Fat, 4 times more Omega 6 and 1.8 times more Carbohydrate than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 1.3 times more Fiber and 1.3 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 6