Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS Oven-heated Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	0.62% 18kcal	6.62% 192kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	9.33% 9.05g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	5.18% 1.66g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	12.6% 2.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4g	21% 27.3g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	0.37% 0.27g	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	1.8% 1.3g	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	% 1.18g	% 0.19g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.08g	g per day for Men 19-50 years
Fiber	1.84% 0.7g	5.26% 2g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	5.75% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	9.06% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	6.4% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	9.3% 0.12mg	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	3.25% 13μg	5.75% 23μg	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	25.3% 23mg	4.44% 4mg	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	3.73% 0.56mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	3.1% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	1.1% 11mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	8.78% 0.079mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.3μg	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	8.5% 0.68mg	7.25% 0.58mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	5.52% 0.13mg	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	4% 28mg	12% 84mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	31% 463mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.55% 94g	1.6% 59.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Ripe Red Tomatoes vs Oven-heated Frozen Potato Puffs:

• Cooked Ripe Red Tomatoes have more Vitamin A, 5.7 times more Vitamin C and 2.2 times more Vitamin E than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 1.9 times more Vitamin B1, 1.7 times more Vitamin B2, 2.7 times more Vitamin B3, 2.5 times more Vitamin B5, 1.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Ripe Red Tomatoes vs Oven-heated Frozen Potato Puffs:

• Cooked Ripe Red Tomatoes have 1.6 times more Water than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 1.3 times more Calcium, 1.9 times more Magnesium, 3 times more Phosphorus, 1.3 times more Potassium, 42.1 times more Sodium and 2.1 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Oven-heated Frozen Potato Puffs have similar amounts of Copper, Iron and Manganese per 100 g.
• Both Cooked Ripe Red Tomatoes as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Ripe Red Tomatoes have 9.2 times more Sugars and more Fructose than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 10.7 times more Energy, 82.3 times more Fat, 110.5 times more Saturated Fat, 103 times more Omega 3, 51 times more Omega 6, 6.8 times more Carbohydrate, 2.9 times more Fiber and 2.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.