Comparing Nutrients in 1 pound 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	4.07% 118kcal	34.3% 993kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	54% 52.6g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	13.2% 4.24g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	62% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	99% 129g	130g per day for Men 19-50 years
Sugars	22% 16g	1.7% 1.22g	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	11.8% 8.53g	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	% 7.4g	% 1.18g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 0g	g per day for Men 19-50 years
Fiber	12% 4.54g	38% 14.5g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	82.3% 1.07mg	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	5.67% 22.7μg	18% 72.6μg	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	40% 36mg	33.8% 30.4mg	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	25% 3.76mg	66.2% 9.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	68.4% 82μg	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	15.4% 154mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	58% 0.52mg	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	75.4% 6.03mg	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	36.3% 0.83mg	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	13% 91mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	11.2% 415g	6.86% 254g	3700g per day for Men 19-50 years

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

• Stewed Canned Ripe Red Tomatoes have more Vitamin A than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• While Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 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 Ripe Red Tomatoes and Pan Fried In Canola Oil Frozen Hash Brown Potatoes have similar amounts of Vitamin B2 and Vitamin C per 1 lb.
• Both Stewed Canned Ripe Red Tomatoes as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Stewed Canned Ripe Red Tomatoes have 2 times more Calcium, 2.5 times more Iron, 14.7 times more Sodium and 1.6 times more Water than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• While Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 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 Ripe Red Tomatoes and Pan Fried In Canola Oil Frozen Hash Brown Potatoes have similar amounts of Copper and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Stewed Canned Ripe Red Tomatoes have 13 times more Sugars and more Fructose than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• While Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 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.
• Both Stewed Canned Ripe Red Tomatoes as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.