Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	2.35% 68kcal	38% 1098kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	48% 46.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	11.4% 3.65g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	12.6% 16.4g	119% 154g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	43% 16.3g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	10% 91μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	66.7% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	NA	51% 7.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	74% 89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	9.07% 91mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	14.7% 1.18mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	9.07% 63.5mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	94% 3193mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	121% 1819mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11.6% 427g	6.2% 229g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Pan-fried Refrigerated 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 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 Canned Tomatoes with Green Chilies vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 pound of Canned Tomatoes with Green Chilies has 1.3 times more Vitamin B1 and 2.3 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 2.6 times more Vitamin B2, 5 times more Vitamin B3, 5 times more Vitamin B5 and 3.5 times more Vitamin B6 than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Canned Red Ripe Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 pound of Canned Tomatoes with Green Chilies has 2 times more Calcium, 5.2 times more Sodium and 1.9 times more Water than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 lb of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 2.8 times more Iron, 2.9 times more Magnesium, 1.7 times more Manganese, 8.7 times more Phosphorus, 6.6 times more Potassium and 4.8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Pan-fried Refrigerated Hash Brown Potatoes contain similar levels of Copper per one pound.
• 1 pound of Canned Tomatoes with Green Chilies 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 lb of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 16.1 times more Energy, 128.8 times more Fat, 73.2 times more Saturated Fat, 787 times more Omega 3, 71.1 times more Omega 6, 9.4 times more Carbohydrate and 4.7 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