Comparing Nutrients in 100 grams Frozen French Fried Yellow Fleshed Potatoes VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Yellow Fleshed Potatoes	6%	32%	62%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Frozen French Fried Yellow Fleshed Potatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	5.6% 162kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	6.02% 5.84g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	4.46% 1.43g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	NA	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	3.1% 4g	130g per day for Men 19-50 years
Sugars	0.51% 0.37g	3.43% 2.5g	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	NA	1.8% 1.3g	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	NA	% 1.18g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	4.4% 2.47g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Yellow Fleshed Potatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	2.67% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.33% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.08% 0.079mg	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	NA	3.25% 13μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 11mg	25.3% 23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Yellow Fleshed Potatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	0.9% 9mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	NA	8.33% 0.075mg	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	6% 0.48mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	NA	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	NA	4.57% 0.11mg	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	NA	4% 28mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	NA	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	NA	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	1.76% 65g	2.55% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen French Fried Yellow Fleshed Potatoes vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 2.1 times more Vitamin C than Unprepared Frozen French Fried Yellow Fleshed Potatoes.

Comparing minerals per 100 grams for Frozen French Fried Yellow Fleshed Potatoes vs Cooked Ripe Red Tomatoes:

• Unprepared Frozen French Fried Yellow Fleshed Potatoes have 2.1 times more Potassium and 27.3 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Iron and 1.5 times more Water than Unprepared Frozen French Fried Yellow Fleshed Potatoes.
• Both Unprepared Frozen French Fried Yellow Fleshed Potatoes and Cooked Ripe Red Tomatoes have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Unprepared Frozen French Fried Yellow Fleshed Potatoes have 9 times more Energy, 53.1 times more Fat, 95.1 times more Saturated Fat, 6.2 times more Carbohydrate, 3.1 times more Fiber and 2.6 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 6.7 times more Sugars than Unprepared Frozen French Fried Yellow Fleshed Potatoes.
• Both Unprepared Frozen French Fried Yellow Fleshed Potatoes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.