Comparing Nutrients in 1 kilogram Pan-fried Refrigerated Hash Brown Potatoes VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	83.4% 2420kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	106% 103g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	25% 8.05g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	492% 7.87g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 340g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	16% 11.6g	35% 25.5g	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	6.2% 4.5g	18% 13g	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	% 6.1g	% 12.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	95% 36g	50% 19g	38g per day for Men 19-50 years
Protein	58% 32.4g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.35mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	279% 3.63mg	85.4% 1.1mg	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	NA	20% 80μg	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	30% 27mg	140% 126mg	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	112% 17mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	93% 7.4mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	29.6% 0.68mg	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	174% 1220mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	207% 7040mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	13.7% 506g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes vs Tomatoes in Juice with Salt:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 4.5 times more Vitamin B3, 6.3 times more Vitamin B5, 3.3 times more Vitamin B6, 2.8 times more Vitamin E and 7.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 21.3 times more Vitamin B1 and 4.7 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B2 per 1 kg.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pan-fried Refrigerated Hash Brown Potatoes vs Tomatoes in Juice with Salt:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 2.1 times more Copper, 1.3 times more Iron, 3.2 times more Magnesium, 3.3 times more Manganese, 7.2 times more Phosphorus, 3.7 times more Potassium and 5.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.3 times more Calcium, 1.5 times more Sodium and 1.9 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.

Comparison of macro-nutrients per 1 kilogram:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 15.1 times more Energy, 41.2 times more Fat, 23.7 times more Saturated Fat, 196.8 times more Omega 3, 21.3 times more Omega 6, 9.8 times more Carbohydrate, 1.9 times more Fiber and 4.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.2 times more Sugars and 2.9 times more Fructose than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.