Comparing Nutrients in 1 kilogram Dry Mashed Potatoes Flakes VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	122% 3540kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	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	624% 812g	47.6% 62g	130g per day for Men 19-50 years
Sugars	46.3% 33.6g	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	13.5% 9.8g	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	% 8.9g	% 16.3g	g per day for Men 19-50 years
Sucrose	% 9.9g	% 0.2g	g per day for Men 19-50 years
Fiber	174% 66g	26.3% 10g	38g per day for Men 19-50 years
Protein	149% 83.4g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	823% 9.9mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	392% 62.6mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	416% 21mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	575% 7.5mg	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	115% 460μg	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	900% 810mg	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	2% 0.3mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72.5% 87μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	27% 270mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	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	151% 12mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	157% 660mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	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	223% 1560mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	323% 10980mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	244% 134μg	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	63.6% 7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	1.78% 65.8g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potatoes Flakes VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Mashed Potatoes Flakes 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 Dry Mashed Potatoes Flakes vs Stewed Canned Tomatoes:

• 1 kilogram of Dry Mashed Potatoes Flakes has 21.5 times more Vitamin B1, 3.1 times more Vitamin B2, 8.8 times more Vitamin B3, 18.2 times more Vitamin B5, 44 times more Vitamin B6, 9.2 times more Vitamin B9, 10.3 times more Vitamin C and 3.6 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 27.7 times more Vitamin E than Dehydrated Mashed Potatoes Flakes.
• 1 kilogram of Dry Mashed Potatoes Flakes have insufficient amounts of Vitamin E
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Dehydrated Mashed Potatoes Flakes as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dry Mashed Potatoes Flakes vs Stewed Canned Tomatoes:

• 1 kilogram of Dry Mashed Potatoes Flakes has 1.4 times more Copper, 5.5 times more Magnesium, 2.7 times more Manganese, 7.8 times more Phosphorus, 5.3 times more Potassium, 22.3 times more Selenium and 4.1 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.3 times more Calcium, 2.9 times more Sodium and 13.9 times more Water than Dehydrated Mashed Potatoes Flakes.
• Both Dry Mashed Potatoes Flakes and Stewed Canned Tomatoes contain similar levels of Iron per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Mashed Potatoes Flakes has 13.6 times more Energy, 13.1 times more Carbohydrate, 6.6 times more Fiber and 9.2 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.9 times more Fructose than Dehydrated Mashed Potatoes Flakes.
• Both Dry Mashed Potatoes Flakes and Stewed Canned Tomatoes offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Dehydrated Mashed Potatoes Flakes as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.