Comparing Nutrients in 7 ounces Frozen French Fried Sweet Potatoes with Salt VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Tomato Paste	Recommended Dietary Allowance
Energy	12.5% 361kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	18.2% 17.7g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	7.18% 2.3g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	40.3% 0.64g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	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	54.3% 70.6g	29% 37.5g	130g per day for Men 19-50 years
Sugars	35.3% 25.6g	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	1.56% 1.13g	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	% 1.6g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 0.6g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	7.65% 4.3g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Tomato Paste	Recommended Dietary Allowance
Vitamin A	96% 861μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.86% 2.96μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	5.95% 24μg	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	16.5% 15mg	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	19.7% 2.96mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Tomato Paste	Recommended Dietary Allowance
Calcium	10.3% 103mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	19% 1.53mg	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	41.5% 0.95mg	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	16.7% 117mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	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	2.8% 103g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Sweet Potatoes with Salt VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen French Fried Sweet Potatoes with Salt 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 Frozen French Fried Sweet Potatoes with Salt vs Tomato Paste:

• 7 ounces of Frozen French Fried Sweet Potatoes with Salt have 5.7 times more Vitamin A, 1.5 times more Vitamin B1, 3.2 times more Vitamin B5 and 2.7 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.7 times more Vitamin B2, 4.4 times more Vitamin B3, 2.9 times more Vitamin C, 2.9 times more Vitamin E and 2.5 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Tomato Paste provide similar amounts of Vitamin B6 per seven ounces.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen French Fried Sweet Potatoes with Salt vs Tomato Paste:

• 7 ounces of Frozen French Fried Sweet Potatoes with Salt have 1.4 times more Calcium, 1.6 times more Manganese and 2.5 times more Sodium than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2.1 times more Copper, 3.9 times more Iron, 1.6 times more Magnesium, 1.4 times more Phosphorus, 2.5 times more Potassium, 13.3 times more Selenium and 1.7 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• 7 ounces of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen French Fried Sweet Potatoes with Salt have 2.2 times more Energy, 19 times more Fat, 11.6 times more Saturated Fat, 46.4 times more Omega 3, 16.6 times more Omega 6, 1.9 times more Carbohydrate and 1.4 times more Fiber than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 10.3 times more Fructose and 2 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Tomato Paste offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6