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

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Stewed Canned Tomatoes	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	8.97% 260kcal	91% 2650kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	59% 19g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	211% 3.38g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	257% 43.6g	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	270% 351g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	20.6% 15g	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	7.17% 5.2g	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	% 6.4g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 3.3g	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	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	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	143% 1.72mg	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	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	179% 8.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	363% 4.7mg	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	144% 130mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	34% 340mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	326% 2.93mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	107% 2.47mg	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	100% 700mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	169% 5760mg	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	228% 3420mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	24.7% 915g	12.8% 473g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Stewed Canned Tomatoes versus 1 kg of 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 Hash Brown Potatoes:

• 1 kilogram of Stewed Canned Tomatoes has 83 times more Vitamin E than Hash Brown Potatoes.
• While 1 kg of Home prepared Hash Brown Potatoes contains 3.7 times more Vitamin B1, 3.2 times more Vitamin B3, 7.8 times more Vitamin B5, 27.8 times more Vitamin B6, 3.2 times more Vitamin B9, 1.6 times more Vitamin C and 1.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Hash Brown Potatoes provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 kilogram of Hash Brown Potatoes have insufficient amounts of Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Home prepared 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 Hash Brown Potatoes:

• 1 kilogram of Stewed Canned Tomatoes has 2.4 times more Calcium, 2.4 times more Iron and 1.9 times more Water than Hash Brown Potatoes.
• While 1 kg of Home prepared Hash Brown Potatoes contains 2.6 times more Copper, 2.9 times more Magnesium, 4.2 times more Manganese, 3.5 times more Phosphorus, 2.8 times more Potassium, 1.5 times more Sodium and 2.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 1 kilogram of Hash Brown Potatoes lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Home prepared 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 2.4 times more Sugars and 3.6 times more Fructose than Hash Brown Potatoes.
• While 1 kg of Home prepared Hash Brown Potatoes contains 10.2 times more Energy, 65.9 times more Fat, 72.4 times more Saturated Fat, 112.7 times more Omega 3, 59 times more Omega 6, 5.7 times more Carbohydrate, 3.2 times more Fiber and 3.3 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