Comparing Nutrients in 7 ounces Canned Crushed Tomatoes VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Crushed Tomatoes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	40% 52g	130g per day for Men 19-50 years
Sugars	12% 8.73g	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	6.4% 4.64g	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	% 4.03g	NA	g per day for Men 19-50 years
Sucrose	% 0.04g	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	5.8% 3.25g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.43mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	6.45% 25.8μg	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	20.3% 18.3mg	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	16.5% 2.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	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	32.2% 2.58mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	NA	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	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	9.07% 63.5mg	NA	700mg per day for Men 19-50 years
Potassium	17% 581mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	24.6% 369mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	NA	11mg per day for Men 19-50 years
Water	4.8% 177g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Crushed Tomatoes VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Crushed Tomatoes 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 Canned Crushed Tomatoes vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Canned Crushed Tomatoes have 5.4 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 Canned Crushed Tomatoes vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Canned Crushed Tomatoes have 2.3 times more Calcium, 2.6 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 Potassium and 1.6 times more Sodium than Canned Crushed Tomatoes.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Crushed Tomatoes have 6.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 4 times more Energy, 3.6 times more Carbohydrate, 1.4 times more Fiber and 1.4 times more Protein than Canned Crushed Tomatoes.
• 7 ounces of Canned Crushed Tomatoes provide inadequate amounts of Energy