Comparing Nutrients in 7 ounces Tomato Puree with Salt VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree with Salt	15%	4%	81%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Tomato Puree with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	40% 52g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	1.9% 1.37g	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	6.5% 4.72g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	NA	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	5.46% 22μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23.4% 21mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26% 3.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	NA	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	44% 3.53mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	NA	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	NA	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	11.3% 79.4mg	NA	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	NA	11mg per day for Men 19-50 years
Water	4.7% 174g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree with Salt VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Puree with Salt versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Puree with Salt vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Tomato Puree with Salt have 6.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Tomato Puree with Salt vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Tomato Puree with Salt have 3.6 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.5 times more Sodium than Canned Tomato Puree with Salt.
• Both Tomato Puree with Salt and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per seven ounces.
• Both Canned Tomato Puree with Salt as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Puree with Salt have 7 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 3.3 times more Energy, 2.9 times more Carbohydrate, 1.4 times more Fiber and 1.3 times more Protein than Canned Tomato Puree with Salt.
• 7 ounces of Tomato Puree with Salt provide inadequate amounts of Energy