Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Pan Fried Frozen Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%

Macro Nutrients

	Stewed Canned Tomatoes	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	8.97% 260kcal	75.5% 2190kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	119% 116g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	29% 9.34g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	278% 4.45g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	219% 285g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	3.72% 2.7g	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	26% 19g	0% 0g	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	% 16.3g	% 2.6g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0g	g per day for Men 19-50 years
Fiber	26.3% 10g	84.2% 32g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	145% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	115% 5.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	182% 2.36mg	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	12.5% 50μg	40% 160μg	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	87.8% 79mg	74.4% 67mg	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	55.3% 8.3mg	146% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	151% 181μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	34% 340mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	128% 1.15mg	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	166% 13.3mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	80% 1.84mg	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	28.6% 200mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	146% 4960mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	24.7% 915g	15% 560g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Pan Fried Frozen Hash Brown Potatoes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Stewed Canned Tomatoes vs Pan Fried Frozen Hash Brown Potatoes:

• 1 kg of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contains 2.9 times more Vitamin B1, 3.2 times more Vitamin B3, 5 times more Vitamin B5, 13.9 times more Vitamin B6, 3.2 times more Vitamin B9, 2.6 times more Vitamin E and 7.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Pan Fried Frozen Hash Brown Potatoes provide similar amounts of Vitamin B2 and Vitamin C per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Pan Fried Frozen Hash Brown Potatoes:

• 1 kilogram of Stewed Canned Tomatoes has 2 times more Calcium, 2.5 times more Iron, 14.7 times more Sodium and 1.6 times more Water than Pan Fried Frozen Hash Brown Potatoes.
• While 1 kg of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contains 2.3 times more Magnesium, 3.1 times more Manganese, 4 times more Phosphorus, 2.4 times more Potassium and 2.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Pan Fried Frozen Hash Brown Potatoes contain similar levels of Copper per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 1 kilogram of Pan Fried Frozen Hash Brown Potatoes lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stewed Canned Tomatoes has 13 times more Sugars and more Fructose than Pan Fried Frozen Hash Brown Potatoes.
• While 1 kg of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contains 8.4 times more Energy, 61 times more Fat, 35.9 times more Saturated Fat, 148.3 times more Omega 3, 31.3 times more Omega 6, 4.6 times more Carbohydrate, 3.2 times more Fiber and 2.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein