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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt	10%	1%	89%

Macro Nutrients

	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	0.21% 0.2g	0.072% 0.07g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	14% 18g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	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	1.9% 1.37g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.16% 1.2g	5.26% 2g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	3.64% 2.04g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	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	15.2% 13.7mg	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	3.6% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt	Recommended Dietary Allowance
Calcium	1% 10mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	3.88% 0.31mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	NA	420mg per day for Men 19-50 years
Manganese	4.96% 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	3.43% 24mg	NA	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	11.7% 398mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	NA	11mg per day for Men 19-50 years
Water	2.55% 95g	2.1% 78.3g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.8 times more Vitamin C than Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt.

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

• Raw Ripe Red Tomatoes have 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 1.7 times more Potassium and 66 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Frozen Yellow Fleshed Hash Brown Potatoes Shredded with Salt have similar amounts of Calcium and Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Ripe Red Tomatoes have 11.4 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, 4.6 times more Carbohydrate, 1.7 times more Fiber and 2.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw 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.