Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt	10%	1%	89%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	138% 180g	130g per day for Men 19-50 years
Sugars	34.3% 25g	3.17% 2.3g	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	18% 13g	NA	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	52.6% 20g	38g per day for Men 19-50 years
Protein	17% 9.5g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	NA	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	32.5% 130μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	253% 228mg	86.7% 78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.3% 5.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt	Recommended Dietary Allowance
Calcium	11% 110mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	NA	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	85% 6.8mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	NA	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	NA	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	40% 280mg	NA	700mg per day for Men 19-50 years
Potassium	64% 2180mg	117% 3980mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	220% 3300mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	NA	11mg per day for Men 19-50 years
Water	25.5% 943g	21% 783g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt:

• Cooked Ripe Red Tomatoes have 2.9 times more Vitamin C than Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt:

• Cooked Ripe Red Tomatoes have 1.2 times more Calcium, 2.2 times more Iron and 1.2 times more Water than Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt.
• While Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt contain 1.8 times more Potassium and 30 times more Sodium than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Ripe Red Tomatoes have 10.8 times more Sugars than Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt.
• While Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt contain 4.5 times more Energy, 4.5 times more Carbohydrate, 2.9 times more Fiber and 2.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.