Comparing Nutrients in 5 ounces Tomato Paste VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Tomato Paste	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	4% 116kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	21% 3.6g	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	38.8% 50.4g	130g per day for Men 19-50 years
Sugars	24% 17.3g	25.2% 18.3g	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	1.1% 0.81g	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	% 1.15g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 7.67g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	11% 6.12g	5.47% 3.06g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	12% 108μg	68.4% 615μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	6.17% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.04% 2.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.25% 17μg	11.3% 45.4μg	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	12% 10.6mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	5.43% 6.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.1% 51mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	28% 0.25mg	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	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	29.6% 0.68mg	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	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	17% 580mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	13.8% 207mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2% 73.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Frozen French Fried Sweet Potatoes with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Tomato Paste vs Frozen French Fried Sweet Potatoes with Salt:

• 5 ounces of Tomato Paste have 1.7 times more Vitamin B2, 4.4 times more Vitamin B3, 1.2 times more Vitamin B6, 2.9 times more Vitamin C, 2.9 times more Vitamin E and 2.5 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• While 5 oz of Frozen French Fried Sweet Potatoes with Salt contain 5.7 times more Vitamin A, 1.5 times more Vitamin B1, 3.2 times more Vitamin B5 and 2.7 times more Vitamin B9 than Canned Tomato Paste.
• Both Canned Tomato Paste as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Frozen French Fried Sweet Potatoes with Salt:

• 5 ounces of Tomato Paste have 2.1 times more Copper, 3.9 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 2.5 times more Potassium, 13.3 times more Selenium and 1.7 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• While 5 oz of Frozen French Fried Sweet Potatoes with Salt contain 1.4 times more Calcium, 1.6 times more Manganese and 2.5 times more Sodium than Canned Tomato Paste.
• 5 ounces of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 10.3 times more Fructose and 2 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While 5 oz of Frozen French Fried Sweet Potatoes with Salt contain 2.2 times more Energy, 19 times more Fat, 11.6 times more Saturated Fat, 46.4 times more Omega 3, 16.6 times more Omega 6, 1.9 times more Carbohydrate and 1.4 times more Fiber than Canned Tomato Paste.
• Both Tomato Paste and Frozen French Fried Sweet Potatoes with Salt offer comparable quantities of Sugars per five ounces.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6