Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	4%	49%	47%

Macro Nutrients

	Stewed Canned Tomatoes	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Recommended Dietary Allowance
Energy	1.27% 37kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	27.3% 26.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	26.4% 8.45g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	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	6.75% 8.77g	43.3% 56.2g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	3.68% 2.66g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	12% 4.54g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	9% 5.03g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	23.6% 3.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	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	1.77% 7.1μg	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	12.4% 11mg	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	7.84% 1.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	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	23.6% 1.9mg	29.4% 2.35mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	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	4.05% 28.3mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	22.5% 764mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	58% 869mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.5% 130g	1.36% 50g	3700g per day for Men 19-50 years

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

• Stewed Canned Ripe Red Tomatoes have more Vitamin A and 1.3 times more Vitamin C than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• While Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt contain 1.7 times more Vitamin B1, 3.7 times more Vitamin B3, 5.3 times more Vitamin B5, 12.5 times more Vitamin B6 and 4.4 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have similar amounts of Vitamin B2 per 5 oz.
• Both Stewed Canned Ripe Red Tomatoes 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 5 oz.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven:

• Stewed Canned Ripe Red Tomatoes have 2.8 times more Calcium, 2.8 times more Copper and 2.6 times more Water than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• While Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt contain 1.9 times more Magnesium, 4.8 times more Manganese, 4.8 times more Phosphorus, 2.6 times more Potassium, 2.8 times more Sodium and 2.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have similar amounts of Iron and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt contain 12.8 times more Energy, 98.5 times more Fat, 229.2 times more Saturated Fat, 19 times more Omega 6, 6.4 times more Carbohydrate, 3.2 times more Fiber and 3.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.