Comparing Nutrients in 7 ounces Tomatoes VS Frozen Cottage-cut French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Tomatoes	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	10.5% 304kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	17% 5.44g	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	0.93% 0.16g	5.05% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	8.58% 4.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	22% 3.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	7.44% 29.8μg	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	30.2% 27mg	18.5% 16.7mg	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	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	2% 20mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	18.5% 0.42mg	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	6.8% 47.6mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	5.07% 188g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Frozen Cottage-cut French Fried Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes versus 7 oz of Frozen Cottage-cut French Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomatoes vs Frozen Cottage-cut French Fried Potatoes:

• 7 ounces of Tomatoes have more Vitamin A and 1.6 times more Vitamin C than Frozen Cottage-cut French Fried Potatoes.
• While 7 oz of Frozen Cottage-cut French Fried Potatoes contain 2.7 times more Vitamin B1, 3 times more Vitamin B3, 6.1 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• Both Tomatoes and Frozen Cottage-cut French Fried Potatoes provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Tomatoes have insufficient amounts of Vitamin B5
• 7 ounces of Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A
• Both Raw Ripe Red Tomatoes as well as Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes vs Frozen Cottage-cut French Fried Potatoes:

• 7 ounces of Tomatoes have 1.4 times more Water than Frozen Cottage-cut French Fried Potatoes.
• While 7 oz of Frozen Cottage-cut French Fried Potatoes contain 2.4 times more Copper, 3.9 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium, 6.4 times more Sodium and 1.7 times more Zinc than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes lack sufficient amounts of Zinc
• Both Raw Ripe Red Tomatoes as well as Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Cottage-cut French Fried Potatoes contain 8.5 times more Energy, 28.9 times more Fat, 98 times more Saturated Fat, 5.4 times more Omega 6, 6.2 times more Carbohydrate, 2.5 times more Fiber and 2.8 times more Protein than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein