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

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	12.5% 361kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	18.2% 17.7g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	7.18% 2.3g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	40.3% 0.64g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	0.34% 0.058g	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	5.53% 7.2g	130g per day for Men 19-50 years
Sugars	35.3% 25.6g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	NA	38g per day for Men 19-50 years
Protein	7.65% 4.3g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	96% 861μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	15.7% 0.2mg	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	4.47% 18μg	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	13.7% 12.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	10.3% 103mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	20% 0.18mg	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	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	11.4% 0.26mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	2.8% 103g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Sweet Potatoes with Salt VS Canned Tomatoes with Green Chilies per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen French Fried Sweet Potatoes with Salt versus 7 oz of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies:

• 7 ounces of Frozen French Fried Sweet Potatoes with Salt have 21.7 times more Vitamin A, 2.7 times more Vitamin B1, 4.8 times more Vitamin B2, 3.1 times more Vitamin B5, 1.7 times more Vitamin B6, 3.6 times more Vitamin B9 and 1.2 times more Vitamin C than Canned Tomatoes with Green Chilies.
• Both Frozen French Fried Sweet Potatoes with Salt and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Frozen French Fried Sweet Potatoes with Salt as well as Canned Red Ripe Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies:

• 7 ounces of Frozen French Fried Sweet Potatoes with Salt have 2.6 times more Calcium, 2 times more Copper, 3 times more Iron, 2.4 times more Magnesium, 3.6 times more Manganese, 4.2 times more Phosphorus, 3.8 times more Potassium and 2.9 times more Zinc than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 2.7 times more Sodium and 1.8 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Frozen French Fried Sweet Potatoes with Salt as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen French Fried Sweet Potatoes with Salt have 12.1 times more Energy, 111.5 times more Fat, 105.2 times more Saturated Fat, 325 times more Omega 3, 87.1 times more Omega 6, 9.8 times more Carbohydrate and 3.1 times more Protein than Canned Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein