Comparing Nutrients in 7 ounces Oven-heated Frozen French Fries VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Oven-heated Frozen French Fries	Tomato Paste	Recommended Dietary Allowance
Energy	11.5% 333kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.04g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.26% 0.55g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	29% 37.5g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	33.3% 24g	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	0% 0g	16% 11.6g	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	% 0.22g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0.6g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Tomato Paste	Recommended Dietary Allowance
Vitamin A	NA	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	33% 0.43mg	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	14% 55.6μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.3% 26.4mg	48.3% 43.5mg	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	1.46% 0.22mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Tomato Paste	Recommended Dietary Allowance
Calcium	2.4% 24mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	80.5% 0.72mg	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	18.4% 1.47mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	26% 0.6mg	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	27.5% 192mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	26.3% 895mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen French Fries VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Oven-heated Frozen French Fries versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oven-heated Frozen French Fries vs Tomato Paste:

• 7 ounces of Oven-heated Frozen French Fries have 2.1 times more Vitamin B1, 3.7 times more Vitamin B5 and 2.3 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 4.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin C, 39.1 times more Vitamin E and 4.6 times more Vitamin K than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Tomato Paste provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Oven-heated Frozen French Fries have insufficient amounts of Vitamin E
• Both Oven-heated Frozen French Fried Potatoes as well as Canned Tomato Paste have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oven-heated Frozen French Fries vs Tomato Paste:

• 7 oz of Canned Tomato Paste contain 3 times more Calcium, 2.7 times more Copper, 4 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese, 2.2 times more Potassium, 26.5 times more Selenium, 1.8 times more Sodium and 1.7 times more Zinc than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Tomato Paste contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Oven-heated Frozen French Fries lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oven-heated Frozen French Fries have 2 times more Energy, 11.1 times more Fat, 10.3 times more Saturated Fat and 1.5 times more Carbohydrate than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 43.5 times more Sugars, more Fructose, 1.6 times more Fiber and 1.6 times more Protein than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.