Comparing Nutrients in 5 ounces Frozen French Fried Yellow Fleshed Potatoes VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Yellow Fleshed Potatoes	6%	32%	62%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Frozen French Fried Yellow Fleshed Potatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	7.9% 230kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	8.53% 8.28g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	6.32% 2.02g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	NA	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.5g	4.37% 5.7g	130g per day for Men 19-50 years
Sugars	0.72% 0.52g	4.87% 3.53g	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	2.56% 1.86g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Yellow Fleshed Potatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	8.6% 0.11mg	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	17% 15.5mg	36% 32.3mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Yellow Fleshed Potatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	NA	12% 0.11mg	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	8.5% 0.68mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	NA	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	NA	6.47% 0.15mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	18.6% 634mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	NA	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.5% 92g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen French Fried Yellow Fleshed Potatoes vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 2.1 times more Vitamin C than Unprepared Frozen French Fried Yellow Fleshed Potatoes.

Comparing minerals per 5 ounces for Frozen French Fried Yellow Fleshed Potatoes vs Cooked Ripe Red Tomatoes:

• Unprepared Frozen French Fried Yellow Fleshed Potatoes have 2.1 times more Potassium and 27.3 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Iron and 1.5 times more Water than Unprepared Frozen French Fried Yellow Fleshed Potatoes.
• Both Unprepared Frozen French Fried Yellow Fleshed Potatoes and Cooked Ripe Red Tomatoes have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Unprepared Frozen French Fried Yellow Fleshed Potatoes have 9 times more Energy, 53.1 times more Fat, 95.1 times more Saturated Fat, 6.2 times more Carbohydrate, 3.1 times more Fiber and 2.6 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 6.7 times more Sugars than Unprepared Frozen French Fried Yellow Fleshed Potatoes.
• Both Unprepared Frozen French Fried Yellow Fleshed Potatoes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.