Comparing Nutrients in 100 grams Tomato Paste VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Tomato Paste	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	2.83% 82kcal	8.34% 242kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	49% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	26% 34g	130g per day for Men 19-50 years
Sugars	16.8% 12g	1.6% 1.16g	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	8.07% 5.85g	0.62% 0.45g	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	% 5.75g	% 0.61g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0g	g per day for Men 19-50 years
Fiber	10.8% 4.1g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	7.7% 4.32g	5.8% 3.24g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	8.44% 76μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	28% 0.36mg	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	3% 12μg	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	24.3% 22mg	3% 2.7mg	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	28.7% 4.3mg	11.2% 1.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.5% 11.4μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	3.6% 36mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	12% 0.11mg	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	37.3% 2.98mg	9.25% 0.74mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	9.8% 0.23mg	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	12% 83mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	NA	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	5.13% 77mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	2% 73.5g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Pan-fried Refrigerated Hash Brown Potatoes per 100 g

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

Lets compare vitamin content per 100 grams of Tomato Paste vs Pan-fried Refrigerated Hash Brown Potatoes:

• 100 grams of Tomato Paste have 2.2 times more Vitamin B1, 3.1 times more Vitamin B2, 8.1 times more Vitamin C and 2.6 times more Vitamin E than Pan-fried Refrigerated Hash Brown Potatoes.
• While 100 g of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 5.2 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.7 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin B3 per 100 grams.
• Both Canned Tomato Paste as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Paste vs Pan-fried Refrigerated Hash Brown Potatoes:

• 100 grams of Tomato Paste have 3.6 times more Calcium, 3.4 times more Copper, 4 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese and 1.4 times more Potassium than Pan-fried Refrigerated Hash Brown Potatoes.
• While 100 g of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.5 times more Phosphorus and 1.3 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Pan-fried Refrigerated Hash Brown Potatoes contain similar levels of Zinc per 100 grams.
• 100 grams of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Paste have 10.5 times more Sugars, 13 times more Fructose and 1.3 times more Protein than Pan-fried Refrigerated Hash Brown Potatoes.
• While 100 g of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 3 times more Energy, 21.9 times more Fat, 8.1 times more Saturated Fat, 112.4 times more Omega 3, 13.6 times more Omega 6 and 1.8 times more Carbohydrate than Canned Tomato Paste.
• Both Tomato Paste and Pan-fried Refrigerated Hash Brown Potatoes offer comparable quantities of Fiber per 100 grams.
• 100 grams of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6