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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Tomatoes in Juice with Salt	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	18.2% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	7.18% 2.3g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	40.3% 0.64g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	29.5% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	35.3% 25.6g	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	3.6% 2.6g	1.56% 1.13g	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	% 2.46g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 10.7g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	7.65% 4.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	96% 861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	8.64% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.86% 2.96μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	16% 63.5μg	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	27.8% 25mg	16.5% 15mg	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	7.8% 1.17mg	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	39% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	14% 1.13mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	41.5% 0.95mg	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	4.8% 33.7mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	5.1% 188g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Frozen French Fried Sweet Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of Frozen French Fried Sweet Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Tomatoes in Juice with Salt have 6.3 times more Vitamin B1 and 1.7 times more Vitamin C than Frozen French Fried Sweet Potatoes with Salt.
• While 7 oz of Frozen French Fried Sweet Potatoes with Salt contain 21.7 times more Vitamin A, 1.7 times more Vitamin B2, 3.9 times more Vitamin B5, 1.6 times more Vitamin B6, 4 times more Vitamin B9, 2.5 times more Vitamin E and 1.8 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Frozen French Fried Sweet Potatoes with Salt provide similar amounts of Vitamin B3 per seven ounces.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Tomatoes in Juice with Salt have 1.8 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While 7 oz of Frozen French Fried Sweet Potatoes with Salt contain 1.6 times more Calcium, 3.4 times more Copper, 1.4 times more Iron, 2.6 times more Magnesium, 7.1 times more Manganese, 3.5 times more Phosphorus, 2.1 times more Potassium, 1.3 times more Sodium and 3.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen French Fried Sweet Potatoes with Salt contain 11.4 times more Energy, 35.7 times more Fat, 34 times more Saturated Fat, 81.3 times more Omega 3, 26 times more Omega 6, 10.3 times more Carbohydrate, 5.1 times more Sugars, 3 times more Fiber and 2.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein