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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Tomatoes	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	30.6% 29.7g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	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	0.93% 0.16g	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	5.94% 7.7g	46% 60g	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% 5.75g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	27.8% 4.45mg	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	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	30.2% 27mg	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	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 Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	2% 20mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	7.06% 0.064mg	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	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	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	6.8% 47.6mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	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	5.07% 188g	2.68% 99g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 2.2 times more Vitamin C than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 2 times more Vitamin B1, 1.6 times more Vitamin B2, 3.8 times more Vitamin B3, 6.1 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Ripe Red Tomatoes have 1.8 times more Copper and 1.9 times more Water than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 4.9 times more Iron, 1.6 times more Magnesium, 2 times more Manganese, 3.2 times more Phosphorus, 1.8 times more Potassium, 98 times more Sodium and 1.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Calcium per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Extruded Par Fried French Fried Potatoes contain 14.4 times more Energy, 74.8 times more Fat, 162.3 times more Saturated Fat, 13.4 times more Omega 6, 7.8 times more Carbohydrate, 2.4 times more Fiber and 3.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.