Comparing Nutrients in 500 calories Dry Mashed Potatoes Flakes VS Canned Tomatoes with Green Chilies

Weight per 500 calories

• Dry Mashed Potatoes Flakes: 141g
• Canned Tomatoes with Green Chilies: 3333g

Dry Mashed Potatoes Flakes have 23.6 times more energy per 100g than Canned Tomatoes with Green Chilies. It has high energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 500 calories - Dry Mashed Potatoes Flakes or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	93% 121g	130g per day for Men 19-50 years
Sugars	6.55% 4.75g	NA	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	1.9% 1.4g	NA	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	% 1.26g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	24.5% 9.32g	NA	38g per day for Men 19-50 years
Protein	21% 11.8g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.8% 2.94mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.3% 1.06mg	264% 3.43mg	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	16.2% 65μg	75% 300μg	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	127% 114mg	230% 207mg	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	0.28% 0.042mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	3.8% 38mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	25.3% 0.23mg	333% 3mg	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	21.4% 1.7mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	9.9% 0.23mg	191% 4.4mg	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	31.5% 220mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	45.6% 1551mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	34.4% 19μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	7.25% 109mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	9% 0.99mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	85% 3141g	3700g per day for Men 19-50 years

Dry Mashed Potatoes Flakes VS Canned Tomatoes With Green Chilies Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dry Mashed Potatoes Flakes or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 500 calories of Dry Mashed Potatoes Flakes vs Canned Tomatoes with Green Chilies:

• 500 calories of Dry Mashed Potatoes Flakes have 1.2 times more Vitamin B1 than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 472 times more Vitamin A, 4.1 times more Vitamin B2, 2.4 times more Vitamin B3, 1.7 times more Vitamin B5, 3.2 times more Vitamin B6, 4.6 times more Vitamin B9 and 1.8 times more Vitamin C than Dehydrated Mashed Potatoes Flakes.
• 500 calories of Dry Mashed Potatoes Flakes have insufficient amounts of Vitamin A
• Both Dehydrated Mashed Potatoes Flakes as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dry Mashed Potatoes Flakes vs Canned Tomatoes with Green Chilies:

• 500 calories of Dry Mashed Potatoes Flakes have 1.4 times more Selenium than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 17.5 times more Calcium, 13.2 times more Copper, 5.1 times more Iron, 3.9 times more Magnesium, 19.3 times more Manganese, 2.1 times more Phosphorus, 2.3 times more Potassium, 122.9 times more Sodium, 4.4 times more Zinc and 338 times more Water than Dehydrated Mashed Potatoes Flakes.
• 500 calories of Dry Mashed Potatoes Flakes lack sufficient amounts of Calcium, Manganese and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 2 times more Protein than Dehydrated Mashed Potatoes Flakes.
• Both Dry Mashed Potatoes Flakes and Canned Tomatoes with Green Chilies offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Dehydrated Mashed Potatoes Flakes as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.