Comparing Nutrients in 7 ounces Frozen Crosscut French Fried Sweet Potatoes VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Crosscut French Fried Sweet Potatoes	3%	48%	49%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Frozen Crosscut French Fried Sweet Potatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	14.3% 415kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	22.7% 22g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	5.77% 1.85g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.6g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	17.7% 13g	9.63% 7g	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	NA	5.15% 3.73g	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	NA	% 3.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	5.22% 2g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Crosscut French Fried Sweet Potatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	2.6% 0.034mg	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	NA	2.5% 9.92μg	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	9.26% 8.33mg	17.4% 15.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crosscut French Fried Sweet Potatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	NA	24.7% 0.22mg	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	11% 0.87mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	NA	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	5.1% 0.12mg	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	NA	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	14.2% 484mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	NA	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	3.25% 120g	4.9% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Crosscut French Fried Sweet Potatoes vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain 1.9 times more Vitamin C than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.

Comparing minerals per 7 ounces for Frozen Crosscut French Fried Sweet Potatoes vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain 3 times more Iron and 1.5 times more Water than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• Both Frozen Crosscut French Fried Sweet Potatoes, Unprepared and Stewed Canned Ripe Red Tomatoes have similar amounts of Calcium, Potassium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Crosscut French Fried Sweet Potatoes, Unprepared have 8 times more Energy, 58.4 times more Fat, 35.8 times more Saturated Fat, 4.1 times more Carbohydrate, 1.8 times more Sugars, 3.4 times more Fiber and 1.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Frozen Crosscut French Fried Sweet Potatoes, Unprepared as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.