Comparing Nutrients in 14 ounces Hash Brown Potatoes VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Hash Brown Potatoes	5%	43%	52%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Hash Brown Potatoes	Tomato Puree	Recommended Dietary Allowance
Energy	36.3% 1052kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	51.2% 49.7g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.47g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	84% 1.34g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	8.16% 5.9g	26.4% 19g	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	2.85% 2.06g	13% 9.45g	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	% 2.54g	% 9.72g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	20% 7.54g	38g per day for Men 19-50 years
Protein	21.3% 12g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Hash Brown Potatoes	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57% 0.68mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.54mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	38.5% 0.5mg	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	16% 63.5μg	11% 43.7μg	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	57.3% 51.6mg	46.7% 42mg	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	0.26% 0.04mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hash Brown Potatoes	Tomato Puree	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	127% 1.14mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	27.3% 2.2mg	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	29% 0.67mg	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	39.7% 278mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	51.2% 1742mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	90% 1357mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	5.07% 188g	9.43% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Hash Brown Potatoes VS Tomato Puree per 14 oz

Compare the macro and micronutrient content in 14 oz of Hash Brown Potatoes versus 14 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Hash Brown Potatoes vs Tomato Puree:

• 14 ounces of Hash Brown Potatoes have 6.9 times more Vitamin B1, 1.6 times more Vitamin B3, 2 times more Vitamin B5, 3.7 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.2 times more Vitamin C than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain more Vitamin A, 2.4 times more Vitamin B2 and 197 times more Vitamin E than Home prepared Hash Brown Potatoes.
• Both Hash Brown Potatoes and Tomato Puree provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Hash Brown Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Home prepared Hash Brown Potatoes as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Hash Brown Potatoes vs Tomato Puree:

• 14 ounces of Hash Brown Potatoes have 1.5 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium, 12.2 times more Sodium and 1.3 times more Zinc than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 3.2 times more Iron and 1.9 times more Water than Home prepared Hash Brown Potatoes.
• Both Hash Brown Potatoes and Tomato Puree contain similar levels of Copper per 14 ounces.
• Both Home prepared Hash Brown Potatoes as well as Canned Tomato Puree lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Hash Brown Potatoes have 7 times more Energy, 59.6 times more Fat, 64.9 times more Saturated Fat, 84.5 times more Omega 3, 53.2 times more Omega 6, 3.9 times more Carbohydrate, 1.7 times more Fiber and 1.8 times more Protein than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 3.2 times more Sugars and 4.6 times more Fructose than Home prepared Hash Brown Potatoes.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6