Comparing Nutrients in 7 ounces Tomatoes VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Tomatoes	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	11.7% 3.74g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	51% 8.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	4.08% 2.96g	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	3.75% 2.7g	1.42% 1.03g	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	% 2.5g	% 1.27g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.65g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	72% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	7.94% 31.8μg	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	30.2% 27mg	28.7% 25.8mg	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	7.14% 1.07mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	6.1% 7.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	2% 20mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	64.6% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	0% 0μg	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	6.7% 0.54mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	21.3% 0.49mg	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	6.8% 47.6mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	45.2% 679mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	5.07% 188g	2.53% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Hash Brown Potatoes:

• Raw Ripe Red Tomatoes have more Vitamin A, 54 times more Vitamin E and 2.1 times more Vitamin K than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 4.6 times more Vitamin B1, 1.7 times more Vitamin B2, 3.9 times more Vitamin B3, 10 times more Vitamin B5 and 5.9 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Home prepared Hash Brown Potatoes have similar amounts of Vitamin B9 and Vitamin C per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Hash Brown Potatoes:

• Raw Ripe Red Tomatoes have 2 times more Water than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 1.4 times more Calcium, 5 times more Copper, 2 times more Iron, 3.2 times more Magnesium, 2.2 times more Manganese, 2.9 times more Phosphorus, 2.4 times more Potassium, 68.4 times more Sodium and 2.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Home prepared Hash Brown Potatoes have insufficient amounts of Fluoride and Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 1.8 times more Sugars and 2.6 times more Fructose than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 14.7 times more Energy, 62.6 times more Fat, 67.3 times more Saturated Fat, 112.7 times more Omega 3, 54.6 times more Omega 6, 9 times more Carbohydrate, 2.7 times more Fiber and 3.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Home prepared Hash Brown Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.