Comparing Nutrients in 7 ounces Frozen Hash Brown Potatoes VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Frozen Hash Brown Potatoes	10%	7%	83%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Frozen Hash Brown Potatoes	Tomato Paste	Recommended Dietary Allowance
Energy	5.6% 163kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	29% 37.5g	130g per day for Men 19-50 years
Sugars	NA	33.3% 24g	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	16% 11.6g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Frozen Hash Brown Potatoes	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.14% 0.028mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	33% 0.43mg	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	2% 7.94μg	5.95% 24μg	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	18% 16.3mg	48.3% 43.5mg	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	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Hash Brown Potatoes	Tomato Paste	Recommended Dietary Allowance
Calcium	2% 20mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	80.5% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	2.17% 86.7μg	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	24.3% 1.94mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	26% 0.6mg	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	13.3% 93mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	16.6% 566mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.23% 156g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Hash Brown Potatoes VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Hash Brown Potatoes versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Hash Brown Potatoes vs Tomato Paste:

• 7 ounces of Frozen Hash Brown Potatoes have 1.6 times more Vitamin B1 and 2.3 times more Vitamin B5 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain more Vitamin A, 10.9 times more Vitamin B2, 1.8 times more Vitamin B3, 2.5 times more Vitamin B6, 3 times more Vitamin B9 and 2.7 times more Vitamin C than Unprepared Frozen Hash Brown Potatoes.
• 7 ounces of Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B9
• Both Unprepared Frozen Hash Brown Potatoes as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Hash Brown Potatoes vs Tomato Paste:

• 7 oz of Canned Tomato Paste contain 3.6 times more Calcium, 3.7 times more Copper, 3 times more Iron, 3.8 times more Magnesium, 2.1 times more Manganese, 1.8 times more Phosphorus, 3.6 times more Potassium, 17.7 times more Selenium, 2.7 times more Sodium and 3 times more Zinc than Unprepared Frozen Hash Brown Potatoes.
• 7 ounces of Frozen Hash Brown Potatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Hash Brown Potatoes have 9.1 times more Omega 3 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2.9 times more Fiber and 2.1 times more Protein than Unprepared Frozen Hash Brown Potatoes.
• Both Frozen Hash Brown Potatoes and Tomato Paste offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3
• Both Unprepared Frozen Hash Brown Potatoes as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in seven ounces.