Comparing Nutrients in 1 kilogram Pan-fried Refrigerated Hash Brown Potatoes VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	83.4% 2420kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	106% 103g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	25% 8.05g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	492% 7.87g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 340g	47.6% 62g	130g per day for Men 19-50 years
Sugars	16% 11.6g	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.2g	g per day for Men 19-50 years
Fiber	95% 36g	26.3% 10g	38g per day for Men 19-50 years
Protein	58% 32.4g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.35mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	279% 3.63mg	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	10% 100mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	124% 1.12mg	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	93% 7.4mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	25.7% 0.59mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	207% 7040mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	13.7% 506g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan-fried Refrigerated Hash Brown Potatoes VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Pan-fried Refrigerated Hash Brown Potatoes versus 1 kg of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes vs Stewed Canned Tomatoes:

• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes has 1.4 times more Vitamin B2, 4.5 times more Vitamin B3, 6.4 times more Vitamin B5, 21.4 times more Vitamin B6, 2 times more Vitamin E and 8.2 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.7 times more Vitamin B1 and 2.9 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pan-fried Refrigerated Hash Brown Potatoes vs Stewed Canned Tomatoes:

• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes has 2.7 times more Magnesium, 3.8 times more Manganese, 6.1 times more Phosphorus, 3.4 times more Potassium and 3.7 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 3.4 times more Calcium, 1.8 times more Iron, 2.9 times more Sodium and 1.8 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Stewed Canned Tomatoes contain similar levels of Copper per one kilogram.
• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes has 9.3 times more Energy, 54.2 times more Fat, 31 times more Saturated Fat, 262.3 times more Omega 3, 27.9 times more Omega 6, 5.5 times more Carbohydrate, 3.6 times more Fiber and 3.6 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 3 times more Sugars and 4.2 times more Fructose than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein