Comparing Nutrients in 1 kilogram Canned Tomatoes with Green Chilies VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	5.17% 150kcal	91% 2650kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	59% 19g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	211% 3.38g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	28% 36.2g	270% 351g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 6.4g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	NA	84.2% 32g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	143% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	179% 8.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	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	22.5% 90μg	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	69% 62mg	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	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	20% 200mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	32.5% 2.6mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	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	20% 140mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	228% 3420mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	25.5% 942g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Hash Brown Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Hash Brown Potatoes:

• 1 kilogram of Canned Tomatoes with Green Chilies has more Vitamin A than Hash Brown Potatoes.
• While 1 kg of Home prepared Hash Brown Potatoes contains 5.1 times more Vitamin B1, 1.7 times more Vitamin B2, 3.6 times more Vitamin B3, 6 times more Vitamin B5, 4.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.1 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 kilogram of Hash Brown Potatoes have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Tomatoes with Green Chilies vs Hash Brown Potatoes:

• 1 kilogram of Canned Tomatoes with Green Chilies has 1.4 times more Calcium and 2 times more Water than Hash Brown Potatoes.
• While 1 kg of Home prepared Hash Brown Potatoes contains 3.3 times more Copper, 2.1 times more Iron, 3.2 times more Magnesium, 1.9 times more Manganese, 5 times more Phosphorus, 5.4 times more Potassium and 3.6 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Hash Brown Potatoes contain similar levels of Sodium per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 1 kilogram of Hash Brown Potatoes lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Home prepared Hash Brown Potatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Home prepared Hash Brown Potatoes contains 17.7 times more Energy, 156.5 times more Fat, 171.2 times more Saturated Fat, 338 times more Omega 3, 150.5 times more Omega 6, 9.7 times more Carbohydrate and 4.3 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein