Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Pan Fried Frozen Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%

Macro Nutrients

	Tomatoes in Juice with Salt	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	4.14% 1.32g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	19.3% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.9g	31% 40.4g	130g per day for Men 19-50 years
Sugars	5% 3.6g	0.53% 0.38g	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	2.56% 1.86g	0% 0g	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	% 1.76g	% 0.37g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	12% 4.54g	38g per day for Men 19-50 years
Protein	2% 1.1g	6.7% 3.76g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	25.7% 0.33mg	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	2.83% 11.3μg	5.67% 22.7μg	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	20% 18mg	10.6% 9.5mg	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	5.58% 0.84mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	21.4% 25.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	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	10% 0.81mg	9.57% 0.77mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	11.3% 0.26mg	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	3.44% 24mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.63% 134g	2.14% 79.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Pan Fried Frozen Hash Brown Potatoes:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 4.3 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.9 times more Vitamin C than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• While Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 3.3 times more Vitamin B3, 4.9 times more Vitamin B5, 2.1 times more Vitamin B6, 2 times more Vitamin B9, 3.7 times more Vitamin E and 7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Pan Fried Frozen Hash Brown Potatoes:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.9 times more Calcium, 1.4 times more Selenium, 7.7 times more Sodium and 1.7 times more Water than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• While Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 2.2 times more Copper, 2.8 times more Magnesium, 2.7 times more Manganese, 4.6 times more Phosphorus, 2.6 times more Potassium and 3.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Pan Fried In Canola Oil Frozen Hash Brown Potatoes have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 9.4 times more Sugars and more Fructose than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• While Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 13.7 times more Energy, 46.4 times more Fat, 27.5 times more Saturated Fat, 111.3 times more Omega 3, 23.9 times more Omega 6, 8.2 times more Carbohydrate, 1.7 times more Fiber and 3.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.