Comparing Nutrients in 5 ounces Tomatoes VS Frozen Shoestring French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Frozen Shoestring French Fried Potatoes with Salt	5%	34%	61%

Macro Nutrients

	Tomatoes	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	7.97% 231kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	9.1% 8.85g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	6.07% 1.94g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	28% 36.3g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	0.39% 0.28g	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	2.68% 1.94g	0% 0g	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	% 1.77g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.099g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	5.47% 3.06g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	12.8% 51μg	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	21.6% 19.4mg	19.4% 17.4mg	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	5.1% 0.77mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	17.3% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	9.55% 0.22mg	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	4.86% 34mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	16% 537mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	30.5% 458mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.62% 134g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Frozen Shoestring French Fried Potatoes with Salt:

• Raw Ripe Red Tomatoes have more Vitamin A, 4.5 times more Vitamin E and 3 times more Vitamin K than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 2.4 times more Vitamin B1, 1.8 times more Vitamin B2, 3.3 times more Vitamin B3, 5.6 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Vitamin C per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Frozen Shoestring French Fried Potatoes with Salt:

• Raw Ripe Red Tomatoes have 1.5 times more Water than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 1.9 times more Copper, 2.7 times more Iron, 1.9 times more Magnesium, 1.4 times more Manganese, 3.8 times more Phosphorus, 1.6 times more Potassium, 64.6 times more Sodium and 2.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Calcium per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 13.2 times more Sugars and more Fructose than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 9.1 times more Energy, 31.2 times more Fat, 49 times more Saturated Fat, 6.7 times more Omega 3, 3.6 times more Omega 6, 6.6 times more Carbohydrate, 1.9 times more Fiber and 2.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.