Comparing Nutrients in 1 kilogram 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	5.86% 170kcal	83.4% 2420kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	106% 103g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	25% 8.05g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	492% 7.87g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	121% 20.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35.3g	261% 340g	130g per day for Men 19-50 years
Sugars	35.6% 26g	16% 11.6g	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	18.3% 13.3g	6.2% 4.5g	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	% 12.5g	% 6.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	10.5% 4g	95% 36g	38g per day for Men 19-50 years
Protein	15% 8.5g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	147% 7.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	279% 3.63mg	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	50% 200μg	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	779% 701mg	30% 27mg	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	21.3% 3.2mg	112% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	163% 196μg	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	10% 100mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	119% 1.07mg	0.9mg per day for Men 19-50 years
Fluoride	1.73% 69μg	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	48.8% 3.9mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	98% 2.25mg	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	27% 190mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	207% 7040mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	169% 2530mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	25.5% 942g	13.7% 506g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Pan-fried Refrigerated Hash Brown Potatoes per 1 kg

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

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

• 1 kilogram of Tomato Juice with Salt has 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 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 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.
• 1 kilogram 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 one kilogram.

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

• 1 kilogram of Tomato Juice with Salt has 3.3 times more Sodium and 1.9 times more Water than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 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.
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Juice with Salt has 2.2 times more Sugars than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 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.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein