Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt	10%	1%	89%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt	Recommended Dietary Allowance
Energy	0.62% 18kcal	2.8% 81kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.072% 0.07g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4g	14% 18g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	0.32% 0.23g	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	1.8% 1.3g	NA	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	% 1.18g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.84% 0.7g	5.26% 2g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	3.64% 2.04g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	NA	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	3.25% 13μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25.3% 23mg	8.67% 7.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.73% 0.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	NA	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	8.5% 0.68mg	3.88% 0.31mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	NA	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	NA	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	4% 28mg	NA	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	11.7% 398mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	NA	11mg per day for Men 19-50 years
Water	2.55% 94g	2.1% 78.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Ripe Red Tomatoes vs Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt:

• Cooked Ripe Red Tomatoes have 2.9 times more Vitamin C than Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt.

Comparing minerals per 100 grams for Cooked Ripe Red Tomatoes vs Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt:

• Cooked Ripe Red Tomatoes have 1.2 times more Calcium, 2.2 times more Iron and 1.2 times more Water than Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt.
• While Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt contain 1.8 times more Potassium and 30 times more Sodium than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Cooked Ripe Red Tomatoes have 10.8 times more Sugars than Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt.
• While Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt contain 4.5 times more Energy, 4.5 times more Carbohydrate, 2.9 times more Fiber and 2.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.