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

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	Tomato Paste	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	2.83% 82kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	NA	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	NA	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	14.7% 19g	130g per day for Men 19-50 years
Sugars	16.8% 12g	1.26% 0.91g	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	0.5% 0.36g	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	% 0.54g	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	4.74% 1.8g	38g per day for Men 19-50 years
Protein	7.7% 4.32g	3.13% 1.75g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	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	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	19.8% 0.26mg	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	5.44% 4.9mg	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	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.5% 11.4μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	3.6% 36mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	6.9% 0.062mg	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	6% 0.48mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	6.1% 0.14mg	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	10% 70mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	5.27% 2.9μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	2.8% 42mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	3.45% 0.38mg	11mg per day for Men 19-50 years
Water	2% 73.5g	2.1% 78g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Tomato Paste versus 100 g of 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 Refrigerated Hash Brown Potatoes:

• 100 grams of Tomato Paste have 2.2 times more Vitamin B1, 7 times more Vitamin B2, 1.7 times more Vitamin B3, 4.5 times more Vitamin C, 61.4 times more Vitamin E and 28.5 times more Vitamin K than Refrigerated Hash Brown Potatoes.
• While 100 g of Unprepared Refrigerated Hash Brown Potatoes contain 3.9 times more Vitamin B5 than Canned Tomato Paste.
• Both Tomato Paste and Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Tomato Paste have 6 times more Calcium, 5.9 times more Copper, 6.2 times more Iron, 2.2 times more Magnesium, 2.2 times more Manganese, 2.4 times more Potassium, 1.8 times more Selenium, 1.4 times more Sodium and 1.7 times more Zinc than Refrigerated Hash Brown Potatoes.
• Both Tomato Paste and Refrigerated Hash Brown Potatoes contain similar levels of Phosphorus per 100 grams.
• 100 grams of Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Paste have 13.4 times more Sugars, 16.3 times more Fructose, 2.3 times more Fiber and 2.5 times more Protein than Refrigerated Hash Brown Potatoes.
• Both Tomato Paste and Refrigerated Hash Brown Potatoes offer comparable quantities of Energy and Carbohydrate per 100 grams.