Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Frozen Extruded Par Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Tomatoes in Juice with Salt	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	22% 21g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	20% 6.44g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	8.94% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.9g	33% 42.7g	130g per day for Men 19-50 years
Sugars	5% 3.6g	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	2.56% 1.86g	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	% 1.76g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	11% 4.1g	38g per day for Men 19-50 years
Protein	2% 1.1g	7.16% 4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	8.74% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	2.83% 11.3μg	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	20% 18mg	9.92% 8.93mg	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	5.58% 0.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	5.04% 0.045mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	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	10% 0.81mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	14% 0.32mg	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	3.44% 24mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	18% 610mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3.63% 134g	1.9% 70.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Frozen Extruded Par Fried Potatoes:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 7.8 times more Vitamin B1, 1.8 times more Vitamin B2 and 2 times more Vitamin C than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 3.1 times more Vitamin B3, 4.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.8 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Frozen Extruded Par Fried Potatoes:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 3.7 times more Calcium, 1.6 times more Copper, 1.4 times more Selenium and 1.9 times more Water than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 2.3 times more Iron, 1.8 times more Magnesium, 3.3 times more Manganese, 4.5 times more Phosphorus, 2.3 times more Potassium, 4.3 times more Sodium and 2.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 5 ounces:

• Frozen Extruded Par Fried French Fried Potatoes contain 16.3 times more Energy, 59.8 times more Fat, 133.6 times more Saturated Fat, 11.1 times more Omega 6, 8.7 times more Carbohydrate, 1.5 times more Fiber and 3.6 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.