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

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	4%	49%	47%

Macro Nutrients

	Tomato Paste	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Recommended Dietary Allowance
Energy	4% 116kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	27.3% 26.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	26.4% 8.45g	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	11.7% 2g	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	43.3% 56.2g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	11% 6.12g	9% 5.03g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	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	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	23.6% 3.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	23.2% 0.3mg	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	7.8% 31μg	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	9.76% 8.8mg	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 Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Recommended Dietary Allowance
Calcium	5.1% 51mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	6.3% 0.057mg	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	29.4% 2.35mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	17.6% 0.4mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	22.5% 764mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	58% 869mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	2.8% 104g	1.36% 50g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven:

• 5 ounces of Tomato Paste have more Vitamin A, 4.1 times more Vitamin B2 and 3.5 times more Vitamin C than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven.
• While 5 oz of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt contain 1.3 times more Vitamin B1, 4.3 times more Vitamin B5 and 1.8 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Tomato Paste have 3 times more Calcium, 9.1 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 1.9 times more Potassium, 8.8 times more Selenium and 1.5 times more Zinc than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven.
• While 5 oz of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt contain 10.4 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven contain similar levels of Manganese and Phosphorus per five ounces.
• 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 Tomato Paste have 1.3 times more Fiber and 1.2 times more Protein than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven.
• While 5 oz of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt contain 4.1 times more Energy, 39.8 times more Fat, 59.6 times more Saturated Fat, 9.2 times more Omega 6 and 2.1 times more Carbohydrate than Canned Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 6