Comparing Nutrients in 1 pound Tomatoes VS Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	Tomatoes	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	67% 87g	130g per day for Men 19-50 years
Sugars	16.5% 12g	5.7% 4.13g	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	8.57% 6.2g	2.25% 1.63g	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	% 5.67g	% 2.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	7.13% 4g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	21% 191μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	50.4% 8.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	89.7% 1.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	NA	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	69% 62mg	24.7% 22.2mg	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	16.3% 2.45mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	31.2% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	27.6% 0.64mg	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	15.6% 109mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	56.7% 1928mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	11.6% 429g	9.54% 353g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Refrigerated Hash Brown Potatoes:

• Raw Ripe Red Tomatoes have 1.4 times more Vitamin B1, 2.8 times more Vitamin C, 7.7 times more Vitamin E and 19.8 times more Vitamin K than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 3 times more Vitamin B3, 6.2 times more Vitamin B5 and 3.2 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Refrigerated Hash Brown Potatoes:

• Raw Ripe Red Tomatoes have 1.7 times more Calcium and 1.2 times more Water than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 1.8 times more Iron, 1.7 times more Magnesium, 2.9 times more Phosphorus, 1.8 times more Potassium, more Selenium, 8.4 times more Sodium and 2.2 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Copper and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 2.9 times more Sugars and 3.8 times more Fructose than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 4.7 times more Energy, 4.9 times more Carbohydrate, 1.5 times more Fiber and 2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.