Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Frozen Extruded Par Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Stewed Canned Tomatoes	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	30.6% 29.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	28% 9g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	46% 60g	130g per day for Men 19-50 years
Sugars	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.04g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	15% 5.75g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Vitamin A	2% 18μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	27.8% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	27.5% 0.36mg	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	2.5% 9.92μg	11% 43.7μg	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	17.4% 15.7mg	14% 12.5mg	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	11% 1.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	7.06% 0.064mg	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	33% 2.64mg	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	19.6% 0.45mg	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	5.67% 39.7mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.9% 182g	2.68% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Frozen Extruded Par Fried Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Canned Tomatoes versus 7 oz of Frozen Extruded Par Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Frozen Extruded Par Fried Potatoes:

• 7 ounces of Stewed Canned Tomatoes have 1.3 times more Vitamin C than Frozen Extruded Par Fried Potatoes.
• While 7 oz of Frozen Extruded Par Fried French Fried Potatoes contain 1.6 times more Vitamin B1, 3.1 times more Vitamin B3, 4.7 times more Vitamin B5, 10.6 times more Vitamin B6 and 4.4 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Frozen Extruded Par Fried Potatoes provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Frozen Extruded Par Fried Potatoes:

• 7 ounces of Stewed Canned Tomatoes have 3.8 times more Calcium, 3.5 times more Copper and 1.8 times more Water than Frozen Extruded Par Fried Potatoes.
• While 7 oz of Frozen Extruded Par Fried French Fried Potatoes contain 1.5 times more Magnesium, 3.8 times more Manganese, 3.9 times more Phosphorus, 2.1 times more Potassium, 2.2 times more Sodium and 1.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Frozen Extruded Par Fried Potatoes contain similar levels of Iron per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 7 ounces of Frozen Extruded Par Fried Potatoes lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Frozen Extruded Par Fried French Fried Potatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Extruded Par Fried French Fried Potatoes contain 10 times more Energy, 78.7 times more Fat, 174.8 times more Saturated Fat, 14.5 times more Omega 6, 4.9 times more Carbohydrate, 2.9 times more Fiber and 3.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein