Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Hash Brown Potatoes

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Hash Brown Potatoes: 113g

Home prepared Hash Brown Potatoes have 10.2 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is high in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Hash Brown Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Stewed Canned Tomatoes	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	6.66% 2.13g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	29% 4.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	30.6% 39.7g	130g per day for Men 19-50 years
Sugars	56% 40.6g	2.33% 1.7g	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	30% 21.7g	0.81% 0.59g	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	% 19g	% 0.72g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 0.37g	g per day for Men 19-50 years
Fiber	30.4% 11.5g	9.53% 3.62g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	2.87% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	41% 0.53mg	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	14.4% 57.7μg	4.53% 18μg	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	101% 91mg	16.4% 14.7mg	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	64% 9.58mg	0.075% 0.011mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	3.5% 4.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	39.2% 392mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	37% 0.33mg	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	192% 15.3mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	9.43% 39.6mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	12% 0.28mg	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	33% 231mg	11.3% 79.2mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	19% 652mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	26% 387mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	4.84% 0.53mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	1.45% 53.5g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Hash Brown Potatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Hash Brown Potatoes?

Lets compare vitamin content per 300 calories of Stewed Canned Tomatoes vs Hash Brown Potatoes:

• 300 calories of Stewed Canned Tomatoes have more Vitamin A, 2.7 times more Vitamin B1, 10.8 times more Vitamin B2, 3.2 times more Vitamin B3, 1.3 times more Vitamin B5, 3.2 times more Vitamin B9, 6.2 times more Vitamin C, 846 times more Vitamin E and 6.6 times more Vitamin K than Hash Brown Potatoes.
• While 300 kcal of Home prepared Hash Brown Potatoes contain 2.7 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• 300 calories of Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Stewed Canned Tomatoes vs Hash Brown Potatoes:

• 300 calories of Stewed Canned Tomatoes have 24.8 times more Calcium, 3.9 times more Copper, 24.6 times more Iron, 3.5 times more Magnesium, 2.4 times more Manganese, 2.9 times more Phosphorus, 3.7 times more Potassium, 12.2 times more Selenium, 6.6 times more Sodium, 3.7 times more Zinc and 19.7 times more Water than Hash Brown Potatoes.
• 300 calories of Hash Brown Potatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stewed Canned Tomatoes have 1.8 times more Carbohydrate, 24.1 times more Sugars, 36.8 times more Fructose, 3.2 times more Fiber and 3.1 times more Protein than Hash Brown Potatoes.
• While 300 kcal of Home prepared Hash Brown Potatoes contain 6.5 times more Fat, 7.1 times more Saturated Fat, 11.1 times more Omega 3 and 5.8 times more Omega 6 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Hash Brown Potatoes offer comparable quantities of Energy per 300 calories.
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Omega 6