Comparing Nutrients in 7 ounces Hash Brown Potatoes VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Hash Brown Potatoes	5%	43%	52%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Hash Brown Potatoes	Tomato Paste	Recommended Dietary Allowance
Energy	18% 526kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.74g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	51% 8.66g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.7g	29% 37.5g	130g per day for Men 19-50 years
Sugars	4.08% 2.96g	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	1.42% 1.03g	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	% 1.27g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 0.6g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	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	28.4% 0.34mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.94mg	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	7.94% 31.8μg	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	28.7% 25.8mg	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	0.13% 0.02mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.34μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hash Brown Potatoes	Tomato Paste	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	80.5% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	13.6% 1.1mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	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	20% 139mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	45.2% 679mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	2.53% 94g	3.94% 146g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Hash Brown Potatoes vs Tomato Paste:

• 7 ounces of Hash Brown Potatoes have 2.9 times more Vitamin B1, 6.3 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain more Vitamin A, 4.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin C, 430 times more Vitamin E and 3.1 times more Vitamin K than Home prepared Hash Brown Potatoes.
• 7 ounces of Hash Brown Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Home prepared 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 Hash Brown Potatoes vs Tomato Paste:

• 7 ounces of Hash Brown Potatoes have 5.8 times more Sodium than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2.6 times more Calcium, 5.4 times more Iron, 1.8 times more Potassium, 10.6 times more Selenium and 1.3 times more Zinc than Home prepared Hash Brown Potatoes.
• Both Hash Brown Potatoes and Tomato Paste contain similar levels of Copper, Magnesium, Manganese and Phosphorus per seven ounces.
• 7 ounces of Hash Brown Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hash Brown Potatoes have 3.2 times more Energy, 26.6 times more Fat, 18.8 times more Saturated Fat, 48.3 times more Omega 3, 28.7 times more Omega 6 and 1.9 times more Carbohydrate than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 8.2 times more Sugars, 11.3 times more Fructose, 1.3 times more Fiber and 1.4 times more Protein than Home prepared Hash Brown Potatoes.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6