Comparing Nutrients in 1 pound Pan-fried Refrigerated Hash Brown Potatoes VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	38% 1098kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.7g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	55% 9.35g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	21.6% 28g	130g per day for Men 19-50 years
Sugars	7.26% 5.26g	22% 16g	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	2.8% 2.04g	11.8% 8.53g	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	% 2.77g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.091g	g per day for Men 19-50 years
Fiber	43% 16.3g	12% 4.54g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.7% 3.33mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	5.93% 0.077mg	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	NA	5.67% 22.7μg	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	13.6% 12.2mg	40% 36mg	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	51% 7.62mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74% 89μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	56.4% 0.51mg	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	42% 3.36mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	11.6% 0.27mg	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	79% 553mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	94% 3193mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	6.2% 229g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan-fried Refrigerated Hash Brown Potatoes VS Stewed Canned Tomatoes per 1 lb

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

Lets compare vitamin content per 1 pound of Pan-fried Refrigerated Hash Brown Potatoes vs Stewed Canned Tomatoes:

• 1 pound of Pan-fried Refrigerated Hash Brown Potatoes has 1.4 times more Vitamin B2, 4.5 times more Vitamin B3, 6.4 times more Vitamin B5, 21.4 times more Vitamin B6, 2 times more Vitamin E and 8.2 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 1.7 times more Vitamin B1 and 2.9 times more Vitamin C than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pan-fried Refrigerated Hash Brown Potatoes vs Stewed Canned Tomatoes:

• 1 pound of Pan-fried Refrigerated Hash Brown Potatoes has 2.7 times more Magnesium, 3.8 times more Manganese, 6.1 times more Phosphorus, 3.4 times more Potassium and 3.7 times more Zinc than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 3.4 times more Calcium, 1.8 times more Iron, 2.9 times more Sodium and 1.8 times more Water than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Stewed Canned Tomatoes contain similar levels of Copper per one pound.
• 1 pound of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pan-fried Refrigerated Hash Brown Potatoes has 9.3 times more Energy, 54.2 times more Fat, 31 times more Saturated Fat, 262.3 times more Omega 3, 27.9 times more Omega 6, 5.5 times more Carbohydrate, 3.6 times more Fiber and 3.6 times more Protein than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 3 times more Sugars and 4.2 times more Fructose than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein