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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt	10%	1%	89%

Macro Nutrients

	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	2.06% 2g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	138% 180g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	52.6% 20g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	NA	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	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	34.3% 240mg	NA	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	117% 3980mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	220% 3300mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	NA	11mg per day for Men 19-50 years
Water	25.5% 945g	21% 783g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.8 times more Vitamin C than Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt.

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

• Raw Ripe Red Tomatoes have 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 1.7 times more Potassium and 66 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt have similar amounts of Calcium and Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Ripe Red Tomatoes have 11.4 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, 4.6 times more Carbohydrate, 1.7 times more Fiber and 2.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw 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.