Comparing Nutrients in 1 pound 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	5.94% 172kcal	34.3% 993kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	54% 52.6g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	13.2% 4.24g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	62% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.7g	99% 129g	130g per day for Men 19-50 years
Sugars	30.2% 22g	1.7% 1.22g	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	15% 10.8g	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	% 11g	% 1.18g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	38% 14.5g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	13% 118μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	82.3% 1.07mg	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	12.5% 50μg	18% 72.6μg	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	53.4% 48mg	33.8% 30.4mg	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	59.6% 8.94mg	66.2% 9.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	68.4% 82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	58% 0.52mg	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	101% 8.07mg	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	36.3% 0.83mg	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	26% 181mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	58.6% 1991mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	10.8% 399g	6.86% 254g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Puree has 17.9 times more Sugars and more Fructose than Pan Fried Frozen Hash Brown Potatoes.
• While 1 lb 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 pound of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6