Comparing Nutrients in 1 kilogram Tomato Puree VS Pan Fried Frozen Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%

Macro Nutrients

	Tomato Puree	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	13% 380kcal	75.5% 2190kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	119% 116g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	29% 9.34g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	278% 4.45g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	219% 285g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	3.72% 2.7g	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	33% 24g	0% 0g	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	% 24.5g	% 2.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	50% 19g	84.2% 32g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	145% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	115% 5.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	182% 2.36mg	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	27.5% 110μg	40% 160μg	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	118% 106mg	74.4% 67mg	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	131% 19.7mg	146% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	151% 181μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	18% 180mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	128% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	223% 18mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	80% 1.84mg	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	57% 400mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	129% 4390mg	146% 4960mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	23.8% 879g	15% 560g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Pan Fried Frozen Hash Brown Potatoes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tomato Puree vs Pan Fried Frozen Hash Brown Potatoes:

• 1 kilogram of Tomato Puree has more Vitamin A, 2.4 times more Vitamin B2 and 1.6 times more Vitamin C than Pan Fried Frozen Hash Brown Potatoes.
• While 1 kg of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contains 5.4 times more Vitamin B1, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6, 1.5 times more Vitamin B9 and 5.3 times more Vitamin K than Canned Tomato Puree.
• Both Tomato Puree and Pan Fried Frozen Hash Brown Potatoes provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Pan Fried Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A
• Both Canned Tomato Puree as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Puree vs Pan Fried Frozen Hash Brown Potatoes:

• 1 kilogram of Tomato Puree has 2.5 times more Copper, 3.3 times more Iron and 1.6 times more Water than Pan Fried Frozen Hash Brown Potatoes.
• While 1 kg of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contains 2 times more Phosphorus than Canned Tomato Puree.
• Both Tomato Puree and Pan Fried Frozen Hash Brown Potatoes contain similar levels of Magnesium, Manganese, Potassium and Zinc per one kilogram.
• Both Canned Tomato Puree as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Puree has 17.9 times more Sugars and more Fructose than Pan Fried Frozen Hash Brown Potatoes.
• While 1 kg of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contains 5.8 times more Energy, 55.2 times more Fat, 32.2 times more Saturated Fat, 111.3 times more Omega 3, 28.3 times more Omega 6, 3.2 times more Carbohydrate, 1.7 times more Fiber and 1.6 times more Protein than Canned Tomato Puree.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6