Comparing Nutrients in 14 ounces Frozen Hash Brown Potatoes VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Hash Brown Potatoes	10%	7%	83%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Frozen Hash Brown Potatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	11.2% 325kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	2.02% 0.65g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	19% 24.6g	130g per day for Men 19-50 years
Sugars	NA	19.3% 14g	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	NA	10.3% 7.46g	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	NA	% 6.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Hash Brown Potatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.3% 6.6mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.3mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	5.2% 0.067mg	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	3.97% 16μg	4.96% 20μg	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	36% 32.5mg	35% 31.4mg	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	NA	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Hash Brown Potatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	49.4% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	4.34% 173μg	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	48.6% 3.9mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	10% 0.23mg	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	26.6% 187mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	33.3% 1131mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	5.82% 87.3mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	8.46% 313g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Hash Brown Potatoes vs Stewed Canned Tomatoes:

• Unprepared Frozen Hash Brown Potatoes have 2.1 times more Vitamin B1, 2.3 times more Vitamin B3, 2.8 times more Vitamin B5 and 5.1 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A and 2.5 times more Vitamin B2 than Unprepared Frozen Hash Brown Potatoes.
• Both Unprepared Frozen Hash Brown Potatoes and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B9 and Vitamin C per 14 oz.
• Both Unprepared Frozen Hash Brown Potatoes as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Hash Brown Potatoes vs Stewed Canned Tomatoes:

• Unprepared Frozen Hash Brown Potatoes have 2.5 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Potassium and 1.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.4 times more Calcium, 1.4 times more Iron, 2 times more Selenium and 10 times more Sodium than Unprepared Frozen Hash Brown Potatoes.
• Both Unprepared Frozen Hash Brown Potatoes and Stewed Canned Ripe Red Tomatoes have similar amounts of Copper, Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Unprepared Frozen Hash Brown Potatoes have 3.2 times more Energy, 21.3 times more Omega 3, 2.7 times more Omega 6, 2.9 times more Carbohydrate, 1.4 times more Fiber and 2.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Unprepared Frozen Hash Brown Potatoes as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.