Comparing Nutrients in 5 ounces Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	4%	49%	47%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Tomato Powder	Recommended Dietary Allowance
Energy	16.3% 472kcal	14.8% 428kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.5g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.45g	0.27% 0.088g	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	11.7% 2g	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	43.3% 56.2g	81.4% 106g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	61.5% 23.4g	38g per day for Men 19-50 years
Protein	9% 5.03g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	136% 1222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.78mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	107% 5.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	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	7.8% 31μg	42.5% 170μg	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	9.76% 8.8mg	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	NA	116% 17.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	57.6% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Tomato Powder	Recommended Dietary Allowance
Calcium	1.7% 17mg	23.5% 235mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	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	29.4% 2.35mg	80.8% 6.46mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	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	19.4% 136mg	59.7% 418mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	80.3% 2731mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	58% 869mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	1.36% 50g	0.12% 4.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven VS Tomato Powder per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven 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 Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven vs Tomato Powder:

• 5 oz of Tomato Powder contain more Vitamin A, 11.4 times more Vitamin B1, 20.6 times more Vitamin B2, 3.4 times more Vitamin B3, 6.2 times more Vitamin B5, 2.1 times more Vitamin B6, 5.5 times more Vitamin B9 and 18.8 times more Vitamin C than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• 5 ounces of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven have insufficient amounts of Vitamin A
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven vs Tomato Powder:

• 5 ounces of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven have 4.6 times more Sodium than Tomato Powder.
• While 5 oz of Tomato Powder contain 13.8 times more Calcium, 31 times more Copper, 2.7 times more Iron, 7.7 times more Magnesium, 6.8 times more Manganese, 3.1 times more Phosphorus, 3.6 times more Potassium, 8.8 times more Selenium and 4.2 times more Zinc than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• 5 ounces of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven have 42.5 times more Fat, 96.1 times more Saturated Fat and 8.2 times more Omega 6 than Tomato Powder.
• While 5 oz of Tomato Powder contain 1.9 times more Carbohydrate, 5.2 times more Fiber and 3.6 times more Protein than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven and Tomato Powder offer comparable quantities of Energy per five ounces.
• 5 ounces of Tomato Powder provide inadequate amounts of Omega 6