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

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	12.5% 361kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	18.2% 17.7g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	7.18% 2.3g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	40.3% 0.64g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	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	54.3% 70.6g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	35.3% 25.6g	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	1.56% 1.13g	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	% 1.6g	% 3.23g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 0.04g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	5.22% 2g	38g per day for Men 19-50 years
Protein	7.65% 4.3g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	96% 861μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	2.6% 0.034mg	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	2.5% 9.92μg	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	17.4% 15.7mg	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	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	10.3% 103mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	19% 1.53mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	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	16.7% 117mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	2.8% 103g	4.9% 182g	3700g per day for Men 19-50 years

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

• Frozen French Fried Sweet Potatoes with Salt have 48.2 times more Vitamin A, 2 times more Vitamin B1, 2.6 times more Vitamin B2, 4 times more Vitamin B5, 10.4 times more Vitamin B6, 6.4 times more Vitamin B9, 1.8 times more Vitamin E and 1.9 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Frozen French Fried Sweet Potatoes with Salt and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin C per 7 oz.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Frozen French Fried Sweet Potatoes with Salt have 1.5 times more Calcium, 1.6 times more Copper, 2.2 times more Magnesium, 8.2 times more Manganese, 3 times more Phosphorus, 2 times more Potassium and 2.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.7 times more Iron, 1.5 times more Selenium, 1.5 times more Sodium and 1.8 times more Water than Frozen French Fried Sweet Potatoes with Salt.

Comparison of macro-nutrients per 7 ounces:

• Frozen French Fried Sweet Potatoes with Salt have 7 times more Energy, 46.9 times more Fat, 44.5 times more Saturated Fat, 108.3 times more Omega 3, 34.1 times more Omega 6, 5.7 times more Carbohydrate, 3.7 times more Sugars, 5.7 times more Fiber and 2.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.3 times more Fructose than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.