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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stewed Canned Tomatoes has 3 times more Sugars and 4.2 times more Fructose than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 lb of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 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 Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein