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

Macros Ratio

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

Macro Nutrients

	Tomato Paste	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	4% 116kcal	7.48% 217kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	8.45% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	12% 3.9g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	26% 34g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	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	11.4% 8.3g	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	% 8.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	11% 4.25g	38g per day for Men 19-50 years
Protein	11% 6.12g	6.13% 3.43g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	12% 108μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	19.6% 0.26mg	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	4.25% 17μg	5.3% 21.3μg	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	34.5% 31mg	13.2% 12mg	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	40.6% 6.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	5.1% 51mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	22.2% 0.2mg	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	53% 4.22mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	13% 0.3mg	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	17% 118mg	9.3% 65.2mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	14% 479mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2.56% 95g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Frozen Cottage-cut French Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Frozen Cottage-cut French Fried Potatoes:

• 5 ounces of Tomato Paste have more Vitamin A, 6.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin B6 and 2.6 times more Vitamin C than Frozen Cottage-cut French Fried Potatoes.
• While 5 oz of Frozen Cottage-cut French Fried Potatoes contain 1.7 times more Vitamin B1 and 3.8 times more Vitamin B5 than Canned Tomato Paste.
• Both Tomato Paste and Frozen Cottage-cut French Fried Potatoes provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A and Vitamin B2
• Both Canned Tomato Paste as well as Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Frozen Cottage-cut French Fried Potatoes:

• 5 ounces of Tomato Paste have 5.1 times more Calcium, 2.6 times more Copper, 2.8 times more Iron, 2.6 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus, 3 times more Potassium, 17.7 times more Selenium, 1.8 times more Sodium and 2.2 times more Zinc than Frozen Cottage-cut French Fried Potatoes.
• 5 ounces of Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 1.4 times more Fiber and 1.8 times more Protein than Frozen Cottage-cut French Fried Potatoes.
• While 5 oz of Frozen Cottage-cut French Fried Potatoes contain 1.9 times more Energy, 12.3 times more Fat, 27.4 times more Saturated Fat, 2.8 times more Omega 6 and 1.3 times more Carbohydrate than Canned Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 6