Comparing Nutrients in 100 grams Tomato Paste VS Frozen French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Frozen French Fried Potatoes	6%	28%	66%

Macro Nutrients

	Tomato Paste	Frozen French Fried Potatoes	Recommended Dietary Allowance
Energy	2.83% 82kcal	5.07% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	4.8% 4.66g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	2.94% 0.94g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	19% 25g	130g per day for Men 19-50 years
Sugars	16.8% 12g	0.28% 0.2g	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	8.07% 5.85g	0% 0g	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	% 5.75g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.1g	g per day for Men 19-50 years
Fiber	10.8% 4.1g	5% 1.9g	38g per day for Men 19-50 years
Protein	7.7% 4.32g	4% 2.24g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Frozen French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	8.44% 76μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	8.17% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	9.46% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	13.7% 0.18mg	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	3% 12μg	8.75% 35μg	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	24.3% 22mg	19.2% 17.3mg	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	28.7% 4.3mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.5% 11.4μg	1.83% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Frozen French Fried Potatoes	Recommended Dietary Allowance
Calcium	3.6% 36mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	10.3% 0.093mg	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	37.3% 2.98mg	7.75% 0.62mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	6.87% 0.16mg	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	12% 83mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	NA	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2% 73.5g	1.8% 66.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Frozen French Fried Potatoes per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Paste versus 100 g of Frozen French Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Paste vs Frozen French Fried Potatoes:

• 100 grams of Tomato Paste have 3.2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.2 times more Vitamin B6, 1.3 times more Vitamin C, 43 times more Vitamin E and 5.2 times more Vitamin K than Frozen French Fried Potatoes.
• While 100 g of Unprepared Frozen French Fried Potatoes contain 1.6 times more Vitamin B1, 3.3 times more Vitamin B5 and 2.9 times more Vitamin B9 than Canned Tomato Paste.
• 100 grams of Frozen French Fried Potatoes have insufficient amounts of Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Paste vs Frozen French Fried Potatoes:

• 100 grams of Tomato Paste have 4 times more Calcium, 3.9 times more Copper, 4.8 times more Iron, 2 times more Magnesium, 1.9 times more Manganese, 2.5 times more Potassium, 2.6 times more Sodium and 1.8 times more Zinc than Frozen French Fried Potatoes.
• Both Tomato Paste and Frozen French Fried Potatoes contain similar levels of Phosphorus per 100 grams.
• 100 grams of Frozen French Fried Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Paste have 60.9 times more Sugars, more Fructose, 2.2 times more Fiber and 1.9 times more Protein than Frozen French Fried Potatoes.
• While 100 g of Unprepared Frozen French Fried Potatoes contain 1.8 times more Energy, 9.9 times more Fat, 9.4 times more Saturated Fat and 1.3 times more Carbohydrate than Canned Tomato Paste.
• Both Canned Tomato Paste as well as Unprepared Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.