Comparing Nutrients in 1 kilogram Frozen Hash Brown Potatoes VS Tomato Sauce with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Hash Brown Potatoes	10%	7%	83%
Tomato Sauce with Salt	17%	9%	74%

Macro Nutrients

	Frozen Hash Brown Potatoes	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	28.3% 820kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	6.76% 1.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	41% 53g	130g per day for Men 19-50 years
Sugars	NA	49% 35.6g	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	23% 16.7g	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	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 0.7g	g per day for Men 19-50 years
Fiber	37% 14g	39.5% 15g	38g per day for Men 19-50 years
Protein	36.8% 20.6g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Hash Brown Potatoes	Tomato Sauce with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.6% 3.23mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	75.4% 0.98mg	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	10% 40μg	22.5% 90μg	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	91% 82mg	77.8% 70mg	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	96% 14.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Hash Brown Potatoes	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	128% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	11% 437μg	8.73% 349μg	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	123% 9.8mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	49% 1.13mg	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	67% 470mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	84% 2850mg	87.4% 2970mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	316% 4740mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	21.3% 789g	24.7% 913g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Hash Brown Potatoes VS Tomato Sauce with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Hash Brown Potatoes versus 1 kg of Tomato Sauce with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Hash Brown Potatoes vs Tomato Sauce with Salt:

• 1 kilogram of Frozen Hash Brown Potatoes has 4 times more Vitamin B1 and 1.7 times more Vitamin B3 than Tomato Sauce with Salt.
• While 1 kg of Canned Tomato Sauce with Salt contains more Vitamin A, 4.6 times more Vitamin B2 and 2.3 times more Vitamin B9 than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Tomato Sauce with Salt provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin C per one kilogram.
• 1 kilogram of Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B9
• Both Unprepared Frozen Hash Brown Potatoes as well as Canned Tomato Sauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Hash Brown Potatoes vs Tomato Sauce with Salt:

• 1 kilogram of Frozen Hash Brown Potatoes has 1.3 times more Manganese and 1.7 times more Phosphorus than Tomato Sauce with Salt.
• While 1 kg of Canned Tomato Sauce with Salt contains 1.4 times more Magnesium and 21.5 times more Sodium than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Tomato Sauce with Salt contain similar levels of Copper, Iron, Potassium and Water per one kilogram.
• 1 kilogram of Frozen Hash Brown Potatoes lack sufficient amounts of Zinc
• Both Unprepared Frozen Hash Brown Potatoes as well as Canned Tomato Sauce with Salt lack sufficient amounts of Calcium, Fluoride and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Hash Brown Potatoes has 3.4 times more Energy, 12.8 times more Omega 3, 3.3 times more Carbohydrate and 1.7 times more Protein than Tomato Sauce with Salt.
• Both Frozen Hash Brown Potatoes and Tomato Sauce with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Tomato Sauce with Salt provide inadequate amounts of Energy and Omega 3
• Both Unprepared Frozen Hash Brown Potatoes as well as Canned Tomato Sauce with Salt provide inadequate amounts of Omega 6 in one kilogram.