Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Frozen Crosscut French Fried Sweet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Frozen Crosscut French Fried Sweet Potatoes	3%	48%	49%

Macro Nutrients

	Stewed Canned Tomatoes	Frozen Crosscut French Fried Sweet Potatoes	Recommended Dietary Allowance
Energy	0.9% 26kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	19.6% 25.5g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	8.9% 6.46g	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	2.6% 1.88g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Frozen Crosscut French Fried Sweet Potatoes	Recommended Dietary Allowance
Vitamin A	1% 9μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	NA	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	1.25% 5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.78% 7.9mg	4.67% 4.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.53% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Frozen Crosscut French Fried Sweet Potatoes	Recommended Dietary Allowance
Calcium	3.4% 34mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	NA	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	16.6% 1.33mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	NA	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	NA	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	2.86% 20mg	NA	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	14.3% 214mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	NA	11mg per day for Men 19-50 years
Water	2.47% 92g	1.64% 60.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Stewed Canned Tomatoes vs Frozen Crosscut French Fried Sweet Potatoes:

• Stewed Canned Ripe Red Tomatoes have 1.9 times more Vitamin C than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.

Comparing minerals per 100 grams for Stewed Canned Tomatoes vs Frozen Crosscut French Fried Sweet Potatoes:

• Stewed Canned Ripe Red Tomatoes have 3 times more Iron and 1.5 times more Water than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• Both Stewed Canned Ripe Red Tomatoes and Frozen Crosscut French Fried Sweet Potatoes, Unprepared have similar amounts of Calcium, Potassium and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Crosscut French Fried Sweet Potatoes, Unprepared contain 8 times more Energy, 58.4 times more Fat, 35.8 times more Saturated Fat, 4.1 times more Carbohydrate, 1.8 times more Sugars, 3.4 times more Fiber and 1.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Frozen Crosscut French Fried Sweet Potatoes, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.