Comparing Nutrients in 100 grams Hash Brown Potatoes VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Hash Brown Potatoes	5%	43%	52%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Hash Brown Potatoes	Tomato Puree	Recommended Dietary Allowance
Energy	9.14% 265kcal	1.3% 38kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	0.091% 0.029g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	25.7% 4.36g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	6.9% 9g	130g per day for Men 19-50 years
Sugars	2.06% 1.5g	6.66% 4.83g	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	0.72% 0.52g	3.3% 2.38g	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	% 0.64g	% 2.45g	g per day for Men 19-50 years
Sucrose	% 0.33g	% 0g	g per day for Men 19-50 years
Fiber	8.42% 3.2g	5% 1.9g	38g per day for Men 19-50 years
Protein	5.36% 3g	2.95% 1.65g	56g per day for Men 19-50 years

Vitamins

	Hash Brown Potatoes	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.3% 0.17mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.54% 0.033mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	9.16% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	9.7% 0.13mg	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	4% 16μg	2.75% 11μg	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	14.4% 13mg	11.8% 10.6mg	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	0.067% 0.01mg	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.1% 3.7μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hash Brown Potatoes	Tomato Puree	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	32% 0.29mg	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	6.88% 0.55mg	22.3% 1.78mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	7.35% 0.17mg	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	10% 70mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	13% 439mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	23% 342mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	4.27% 0.47mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.38% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Hash Brown Potatoes VS Tomato Puree per 100 g

Compare the macro and micronutrient content in 100 g of Hash Brown Potatoes versus 100 g of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Hash Brown Potatoes vs Tomato Puree:

• 100 grams of Hash Brown Potatoes have 6.9 times more Vitamin B1, 1.6 times more Vitamin B3, 2 times more Vitamin B5, 3.7 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.2 times more Vitamin C than Tomato Puree.
• While 100 g of Canned Tomato Puree contain more Vitamin A, 2.4 times more Vitamin B2 and 197 times more Vitamin E than Home prepared Hash Brown Potatoes.
• Both Hash Brown Potatoes and Tomato Puree provide similar amounts of Vitamin K per 100 grams.
• 100 grams of Hash Brown Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Home prepared Hash Brown Potatoes as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Hash Brown Potatoes vs Tomato Puree:

• 100 grams of Hash Brown Potatoes have 1.5 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium, 12.2 times more Sodium and 1.3 times more Zinc than Tomato Puree.
• While 100 g of Canned Tomato Puree contain 3.2 times more Iron and 1.9 times more Water than Home prepared Hash Brown Potatoes.
• Both Hash Brown Potatoes and Tomato Puree contain similar levels of Copper per 100 grams.
• Both Home prepared Hash Brown Potatoes as well as Canned Tomato Puree lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Hash Brown Potatoes have 7 times more Energy, 59.6 times more Fat, 64.9 times more Saturated Fat, 84.5 times more Omega 3, 53.2 times more Omega 6, 3.9 times more Carbohydrate, 1.7 times more Fiber and 1.8 times more Protein than Tomato Puree.
• While 100 g of Canned Tomato Puree contain 3.2 times more Sugars and 4.6 times more Fructose than Home prepared Hash Brown Potatoes.
• 100 grams of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6