Comparing Nutrients in 1 pound Frozen Hash Brown Potatoes VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Hash Brown Potatoes	10%	7%	83%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Frozen Hash Brown Potatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	13% 372kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	5.36% 0.91g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.4g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	15.6% 11.3g	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	NA	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	16.7% 9.34g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Hash Brown Potatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.55mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.47mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	27.6% 0.36mg	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	4.54% 18μg	14.7% 59μg	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	41.3% 37mg	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Hash Brown Potatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	4.96% 198μg	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	55.6% 4.45mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	28.8% 0.66mg	20.7% 0.48mg	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	30.5% 213mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	38% 1293mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	6.65% 100mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	9.67% 358g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Hash Brown Potatoes vs Cooked Ripe Red Tomatoes:

• Unprepared Frozen Hash Brown Potatoes have 2.7 times more Vitamin B1, 3.1 times more Vitamin B3 and 2.5 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 1.6 times more Vitamin B2, 3.3 times more Vitamin B9 and 2.8 times more Vitamin C than Unprepared Frozen Hash Brown Potatoes.
• Both Unprepared Frozen Hash Brown Potatoes and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B6 per 1 lb.
• Both Unprepared Frozen Hash Brown Potatoes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Hash Brown Potatoes vs Cooked Ripe Red Tomatoes:

• Unprepared Frozen Hash Brown Potatoes have 1.3 times more Copper, 1.4 times more Iron, 1.2 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium, 2 times more Sodium and 1.5 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Unprepared Frozen Hash Brown Potatoes and Cooked Ripe Red Tomatoes have similar amounts of Calcium and Water per 1 lb.
• Both Unprepared Frozen Hash Brown Potatoes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Unprepared Frozen Hash Brown Potatoes have 4.6 times more Energy, 32 times more Omega 3, 4.8 times more Omega 6, 4.4 times more Carbohydrate, 2 times more Fiber and 2.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Unprepared Frozen Hash Brown Potatoes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.