Comparing Nutrients in 500 calories TomatoesVS Cooked Frozen Potatoes

Weight per 500 calories

Tomatoes

2778g

Cooked Frozen Potatoes

769g

Boiled and Drained Frozen Potatoes have 3.6 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is low in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or Cooked Frozen Potatoes?

Macros Ratio

Protein Fat Carbs

Tomatoes

17%

74%

Cooked Frozen Potatoes

12%

86%

500 kcal ▼

Macro Nutrients

Tomatoesvs Cooked Frozen Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

5.73%5.56g

Fat

1.03%1g

5.56 gvs1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

2.43%0.78g

Saturated Fat

0.82%0.26g

0.78 gvs0.26 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

5.2%0.083g

Omega 3

6.25%0.1g

0.083 gvs0.1 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

13%2.22g

Omega 6

1.9%0.32g

2.22 gvs0.32 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

83%108g

Carbohydrate

86%112g

108 gvs112 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

101%73g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

73 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

52.5%38g

Fructose

≤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]

38 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

%34.7g

Glucose

34.7 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

%0g

Sucrose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

87.7%33.3g

Fiber

28.3%10.8g

33.3 gvs10.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

43.7%24.4g

Protein

27%15.2g

24.4 gvs15.2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Tomatoesvs Cooked Frozen Potatoes

130%1167μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1167 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

85.6%1.03mg

Vitamin B1

65.4%0.78mg

Thiamine

1.03 mgvs0.78 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

40.6%0.53mg

Vitamin B2

14.8%0.19mg

Riboflavin

0.53 mgvs0.19 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

103%16.5mg

Vitamin B3

63.8%10mg

Niacin, nicotinic acid, niacinamide

16.5 mgvs10 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

49.4%2.47mg

Vitamin B5

43%2.15mg

Pantothenic acid

2.47 mgvs2.15 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

171%2.22mg

Vitamin B6

120%1.55mg

Pyridoxine

2.22 mgvs1.55 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

43.4%13μg

Vitamin B7

Biotin

13 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

104%417μg

Vitamin B9

15.4%61.5μg

Folates and Folic Acid

417 μgvs61.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

423%381mg

Vitamin C

80.3%72.3mg

Ascorbic acid

381 mgvs72.3 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

100%15mg

Vitamin E

Tocopherols and Tocotrienols

15 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

183%219μg

Vitamin K

Phytomenadione or phylloquinone

219 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Tomatoesvs Cooked Frozen Potatoes

27.8%278mg

Calcium

5.4%54mg

278 mgvs54 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

182%1.64mg

Copper

66.7%0.6mg

1.64 mgvs0.6 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

1.6%64μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

64 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

94%7.5mg

Iron

80.8%6.46mg

7.5 mgvs6.46 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

72.8%306mg

Magnesium

20%84.6mg

306 mgvs84.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

138%3.17mg

Manganese

62%1.42mg

3.17 mgvs1.42 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

95%667mg

Phosphorus

28.6%200mg

667 mgvs200 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

194%6583mg

Potassium

65%2208mg

6583 mgvs2208 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

0%0μg

Selenium

2.8%1.54μg

0 μgvs1.54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

9.26%139mg

Sodium

10.3%154mg

139 mgvs154 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

43%4.72mg

Zinc

17.5%1.92mg

4.72 mgvs1.92 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

71%2626g

Water

17.2%637g

2626 gvs637 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Tomatoes vs Cooked Frozen Potatoes:

Raw Ripe Red Tomatoes have more Vitamin A, 1.3 times more Vitamin B1, 2.7 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B6, 6.8 times more Vitamin B9 and 5.3 times more Vitamin C than Boiled and Drained Frozen Potatoes.
Both Raw Ripe Red Tomatoes and Boiled and Drained Frozen Potatoes have similar amounts of Vitamin B5 per 500 kcal.
Both Raw Ripe Red Tomatoes as well as Boiled and Drained Frozen Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Cooked Frozen Potatoes:

Raw Ripe Red Tomatoes have 5.2 times more Calcium, 2.7 times more Copper, 3.6 times more Magnesium, 2.2 times more Manganese, 3.3 times more Phosphorus, 3 times more Potassium, 2.5 times more Zinc and 4.1 times more Water than Boiled and Drained Frozen Potatoes.
Both Raw Ripe Red Tomatoes and Boiled and Drained Frozen Potatoes have similar amounts of Iron and Sodium per 500 kcal.
Both Raw Ripe Red Tomatoes as well as Boiled and Drained Frozen Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Ripe Red Tomatoes have 5.6 times more Fat, 6.9 times more Omega 6, 3.1 times more Fiber and 1.6 times more Protein than Boiled and Drained Frozen Potatoes.
Both Raw Ripe Red Tomatoes and Boiled and Drained Frozen Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
Both Raw Ripe Red Tomatoes as well as Boiled and Drained Frozen Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

TomatoesVS Cooked Ripe Red TomatoesCooked Frozen PotatoesVS Cooked Ripe Red TomatoesTomatoesVS Frozen French Fried Potatoes with SaltCooked Frozen PotatoesVS Frozen French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories TomatoesVS Cooked Frozen Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Tomatoes or Cooked Frozen Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: