Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Canned Crushed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Canned Crushed Tomatoes	17%	7%	76%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Canned Crushed Tomatoes	Recommended Dietary Allowance
Energy	6.2% 180kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	NA	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	NA	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	7.95% 10.3g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	8.6% 6.24g	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	4.58% 3.3g	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	% 2.88g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	4.15% 2.32g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Canned Crushed Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.86% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	16.4% 0.21mg	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	NA	4.6% 18.4μg	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	2.68% 2.4mg	14.5% 13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Canned Crushed Tomatoes	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	NA	29% 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	8.86% 0.71mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	NA	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	NA	11.3% 0.26mg	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	NA	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	17.6% 264mg	1500mg per day for Men 19-50 years
Zinc	NA	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Canned Crushed Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Canned Crushed Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Roasted Potatoes with Salt vs Canned Crushed Tomatoes:

• 5 oz of Canned Crushed Tomatoes contain 5.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Canned Crushed Tomatoes:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.5 times more Potassium and 1.6 times more Sodium than Canned Crushed Tomatoes.
• While 5 oz of Canned Crushed Tomatoes contain 2.3 times more Calcium, 2.6 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 4 times more Energy, 3.6 times more Carbohydrate, 1.4 times more Fiber and 1.4 times more Protein than Canned Crushed Tomatoes.
• While 5 oz of Canned Crushed Tomatoes contain 6.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• 5 ounces of Canned Crushed Tomatoes provide inadequate amounts of Energy