Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	98% 1.56g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	52% 67.5g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	3.18% 2.3g	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	3.6% 2.6g	1.23% 0.89g	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	% 2.34g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	19% 7.14g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	11.5% 6.43g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	39.6% 6.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	55.4% 0.72mg	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	6.45% 25.8μg	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	50.3% 45.2mg	5.95% 5.36mg	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	7.4% 1.1mg	22.2% 3.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	2.2% 22mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	23.6% 0.21mg	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	17% 1.35mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	19.4% 0.45mg	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	7.94% 55.6mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	41% 1397mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	5.06% 187g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Pan-fried Refrigerated Hash Brown Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Pan-fried Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Pan-fried Refrigerated Hash Brown Potatoes:

• 7 ounces of Cooked Ripe Red Tomatoes have 1.3 times more Vitamin B1 and 8.4 times more Vitamin C than Pan-fried Refrigerated Hash Brown Potatoes.
• While 7 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2.3 times more Vitamin B2, 6 times more Vitamin B3, 5.7 times more Vitamin B5, 4.6 times more Vitamin B6, 3 times more Vitamin E and 7 times more Vitamin K than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• Both Cooked Ripe Red Tomatoes as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Pan-fried Refrigerated Hash Brown Potatoes:

• 7 ounces of Cooked Ripe Red Tomatoes have 1.9 times more Water than Pan-fried Refrigerated Hash Brown Potatoes.
• While 7 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.4 times more Copper, 3.6 times more Magnesium, 2.1 times more Manganese, 4.4 times more Phosphorus, 3.2 times more Potassium, 7 times more Sodium and 4.5 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Pan-fried Refrigerated Hash Brown Potatoes contain similar levels of Iron per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Zinc
• Both Cooked Ripe Red Tomatoes as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Ripe Red Tomatoes have 2.1 times more Sugars than Pan-fried Refrigerated Hash Brown Potatoes.
• While 7 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 13.4 times more Energy, 93.6 times more Fat, 53.7 times more Saturated Fat, 393.5 times more Omega 3, 49.1 times more Omega 6, 8.5 times more Carbohydrate, 5.1 times more Fiber and 3.4 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein