Comparing Nutrients in 1 pound 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	2.35% 68kcal	41.4% 1202kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	58.5% 56.8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	26.7% 8.54g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	116% 19.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	123% 159g	130g per day for Men 19-50 years
Sugars	NA	9.32% 6.76g	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	3.25% 2.36g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	NA	38% 14.5g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	65.3% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	81% 4.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	165% 2.14mg	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	10.2% 41μg	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	31.2% 28mg	65.5% 59mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	9.07% 91mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	148% 1.33mg	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	14.7% 1.18mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	48.7% 1.12mg	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	9.07% 63.5mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	103% 1551mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	11.6% 427g	5.8% 214g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies versus 1 lb of Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Tomatoes with Green Chilies vs Hash Brown Potatoes:

• 1 pound of Canned Tomatoes with Green Chilies has more Vitamin A than Hash Brown Potatoes.
• While 1 lb 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 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 pound 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 pound.

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

• 1 pound of Canned Tomatoes with Green Chilies has 1.4 times more Calcium and 2 times more Water than Hash Brown Potatoes.
• While 1 lb 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 pound.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein