Comparing Nutrients in 14 ounces Tomato Juice with Salt VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Tomato Juice with Salt	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	42% 41g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	195% 3.12g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	48% 8.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.8% 14g	104% 135g	130g per day for Men 19-50 years
Sugars	14% 10.2g	6.35% 4.6g	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	7.3% 5.28g	2.46% 1.8g	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	% 4.96g	% 2.42g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	10% 91μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	79.2% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	58.3% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	111% 1.44mg	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	20% 79.4μg	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	309% 278mg	12% 10.7mg	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	8.47% 1.27mg	44.5% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	47% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.68% 27.4μg	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	19.3% 1.55mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	39% 0.89mg	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	10.8% 75.4mg	69% 484mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	82% 2794mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	67% 1004mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	10% 374g	5.42% 201g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Pan-fried Refrigerated Hash Brown Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Juice with Salt versus 14 oz of Pan-fried Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Juice with Salt vs Pan-fried Refrigerated Hash Brown Potatoes:

• 14 ounces of Tomato Juice with Salt have 3.7 times more Vitamin B1, 1.6 times more Vitamin B2 and 26 times more Vitamin C than Pan-fried Refrigerated Hash Brown Potatoes.
• While 14 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 4.7 times more Vitamin B3, 5.2 times more Vitamin B6, 5.3 times more Vitamin E and 8.5 times more Vitamin K than Canned Tomato Juice with Salt.
• 14 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Canned Tomato Juice with Salt as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Juice with Salt vs Pan-fried Refrigerated Hash Brown Potatoes:

• 14 ounces of Tomato Juice with Salt have 3.3 times more Sodium and 1.9 times more Water than Pan-fried Refrigerated Hash Brown Potatoes.
• While 14 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2.5 times more Copper, 1.9 times more Iron, 2.9 times more Magnesium, 3.3 times more Manganese, 6.4 times more Phosphorus, 3.2 times more Potassium and 5.7 times more Zinc than Canned Tomato Juice with Salt.
• 14 ounces of Tomato Juice with Salt lack sufficient amounts of Zinc
• Both Canned Tomato Juice with Salt as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Juice with Salt have 2.2 times more Sugars than Pan-fried Refrigerated Hash Brown Potatoes.
• While 14 oz of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 14.2 times more Energy, 35.5 times more Fat, 42.4 times more Saturated Fat, 157.4 times more Omega 3, 93.7 times more Omega 6, 9.6 times more Carbohydrate, 9 times more Fiber and 3.8 times more Protein than Canned Tomato Juice with Salt.
• 14 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein