Comparing Nutrients in 100 calories Tomatoes VS Refrigerated Hash Brown Potatoes

Weight per 100 calories

• Tomatoes: 556g
• Refrigerated Hash Brown Potatoes: 119g

Unprepared Refrigerated Hash Brown Potatoes have 4.7 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is average in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Tomatoes or Refrigerated Hash Brown Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	Tomatoes	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.098% 0.095g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	17.5% 23g	130g per day for Men 19-50 years
Sugars	20% 14.6g	1.5% 1.1g	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	10.5% 7.6g	0.59% 0.43g	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	% 6.94g	% 0.64g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	17.5% 6.67g	5.64% 2.14g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	3.72% 2.1g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	26% 233μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	2.68% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.7% 2.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	NA	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	84.6% 76mg	6.5% 5.83mg	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	20% 3mg	0.56% 0.083mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	0.4% 0.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	0.71% 7.14mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	8.2% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.8μg	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	18.8% 1.5mg	7.14% 0.57mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	5.4% 22.6mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	7.25% 0.17mg	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	19% 133mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	38.7% 1317mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.28% 3.45μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	14% 525g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomatoes vs Refrigerated Hash Brown Potatoes:

• Raw Ripe Red Tomatoes have 6.4 times more Vitamin B1, 4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B6, 13 times more Vitamin C, 36 times more Vitamin E and 92.2 times more Vitamin K than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 1.3 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tomatoes vs Refrigerated Hash Brown Potatoes:

• Raw Ripe Red Tomatoes have 7.8 times more Calcium, 4.4 times more Copper, 2.6 times more Iron, 2.7 times more Magnesium, 3.8 times more Manganese, 1.6 times more Phosphorus, 2.6 times more Potassium, 2.1 times more Zinc and 5.7 times more Water than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain more Selenium and 1.8 times more Sodium than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 calories:

• Raw Ripe Red Tomatoes have 11.7 times more Fat, 13.5 times more Sugars, 17.8 times more Fructose, 3.1 times more Fiber and 2.3 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
• Both Raw Ripe Red Tomatoes and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.